SCFit WOD, March 2, 2022

BySoldierCityFitness

[WOD030222]

Warm-up
Warm-up
Run 200m

Into…

2 ROUNDS
4/4 Samson Stretch
6/6 Step-ups
8 Strict Press

1-2 ROUNDS
8 RDL
8 Box Jumps
8 Push Press

-Hard Cap at 7:00-

Weightlifting
STRENGTH
1.) 3-3-3
Clean Deadlifts*

*All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained.

(Score is Weight)

2.) 3-3-3
Push Press**

**Bar comes from the floor

(Score is Weight)

Week 1 of 8

Deadlift (3-3-3)
Push Press (3-3-3)

Metcon
Metcon (Time)
2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run

(Score is Time)