SCFit WOD, January 20, 2021
[WOD012021]
Warm-up
Warm-up
3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
Weightlifting
Thruster (3-3-3-3-3)
Metcon
NCFIT BENCHMARK WORKOUT “PUNCH OUT” (Time)
NCFIT BENCHMARK WORKOUT
"PUNCH OUT"
"PUNCH OUT"
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)