SCFit WOD, March 29, 2021
[WOD032921]
Warm-up
Warm-up
Workout
WARM-UP
2 SETS
10 PVC Pass Thrus
10 PVC Sotts Press in Power Position
10 Scap Push-Ups
10 Scap Pull-Ups
WARM-UP
2 SETS
10 PVC Pass Thrus
10 PVC Sotts Press in Power Position
10 Scap Push-Ups
10 Scap Pull-Ups
Into…
3 SETS
5 BTN Strict Press w/ Empty Bar
10 Tight Kip Swings
10 Alt Snatch Grip Overhead Lunges
Strength/Skill
Metcon
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups*
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups*
*See video for suggested progression and skill development
(No Measure
Metcon
Metcon (Time)
BENCHMARK WORKOUT
"POWER PLUS AMANDA"
"POWER PLUS AMANDA"
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
KG BB: (60/42.5)|(42.5/30)