SCC – CrossFit

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SCC Challenge of the Day

AMRAP2 Push Ups (AMRAP – Reps)

AMRAP2 Push Ups


Front Squat (5×2)

Metcon A

Metcon (AMRAP – Rounds and Reps)


12 Squat Cleans @ 95/65

12 STO @ 95/65

12 Ring Dips

Metcon B

Metcon (AMRAP – Rounds and Reps)


12 Squat Cleans @ 65/45

12 STO @ 65/45

12 Ring Dips
If needed, ask your coach about scaling your ring dips. There are some different variations you can choose from to scale appropriately for where each individual athlete is with this movement. Rings or boxes. Maybe less reps if 12 is too many, or specifically focusing on eccentric or static contractions if you can’t complete a dip yet.


Metcon (AMRAP – Rounds and Reps)


10 Squat Cleans @ 45/30

10 STO @ 45/30

10 Dips
Athletes use lighter bars if you can so the bar is off the ground for squat clean reps. Your coach will help you scale your dips accordingly. On the rings or boxes, and eccentric, static, or concentric contractions.