SCFit WOD, October 17, 2022

BySoldierCityFitness

SCFit – Mon, Oct 17

Warm-up
<p>AMRAP x 4 MINUTES&nbsp;<br />5 Burpees&nbsp;<br />6 Air Squats&nbsp;<br />7 Empty Bar Deadlifts&nbsp;</p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />7 Snatch Grip Deadlifts&nbsp;<br />7 Snatch High Pulls&nbsp;<br />7 Muscle Snatch&nbsp;<br />7 Behind the Neck Push Press (Shoulder Width Grip)</p>

Weightlifting
Metcon (Weight)
<p>STRENGTH<br />EVERY 1:30 x 10 SETS*<br />2 Snatches</p><p>*Start Moderate and build to something Heavy. Snatch can be either Squat or Power</p><p>(Score is Weight)</p><p>Week 7 of 9</p>

Metcon
Metcon (Time)
<p>WORKOUT<br />4 SETS<br />10 Deadlifts (115/75)|(75/55)<br />8 Hang Power Snatch<br />6 Shoulder to Overhead<br />4 Wall Walks</p><p>-Rest 1:00 b/t Sets-</p><p>(Score is Slowest Set)</p><p><br />OPTIONAL FINISHER<br />FOR QUALITY<br />300/200 Alt. Box Step-Ups (24/20)</p><p>Week 1 of 4 — "Chad" Extra Credit</p><p>(No Measure)<br /> </p>