SCC – CrossFit

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SCC Challenge of the Day

500m Row (Time)

Max Effort 500m Row

Weightlifting

Bench Press (3×10)

Metcon A

Metcon (Time)

3 Rounds

10 Power Cleans @ 135/95

15 HSPU

10 STO @ 135/95

5 Rope Climbs

Metcon B

Metcon (Time)

3 Rounds

10 Power Cleans @ 95/65

15 HSPU

10 STO @ 95/65

5 Rope Climbs
For HSPU scaling: holds, 3 seconds equals 1 rep. You may also do strict HSPU with some abmats. rope climbs: two down and ups with toes to rope equals one full rope climb. About scaling, try to not get too comfy with scaling a particular movement for too long. You should always be striving to do the full movement.so keep track of how your scaling and how much so you can continue to progress. If you’ve reached a plateau and need help with your progressions just ask a coach for the next step.

METCON C

Metcon (Time)

3 Rounds

7 Power Cleans @ 65/45

2 Wall Walks

7 STO @ 75/55

5 Down and Ups with a toes to rope or knees to elbow