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October 6th WOD

10/6/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Deadlift (21 min e3mom; 3 DL@20X1)
build to a tough triple
Rx+same
L1:B: Metcon (Time)
For time

15 pull ups
15 wall balls 20/14
25 pull ups
25 wall balls
35 pull ups
35 wall balls
400m run

Level 1 Rx+

L1+:A: Deadlift (21 min e3mom; 3 DL@20X1)
build to a tough triple
Rx+same
L1+:B: Metcon (AMRAP - Reps)
10 min amrap

3 bar mus
3 cleans 185/125
3 bar mus
6 cleans 185/125
3 bar mus
9 cleans 185/125
6 bar mus
12 cleans 185/125
6 bar mus
15 cleans 185/125
6 bar mus
18 cleans 185/125
9 bar mus
21 cleans 185/125

***full cleans

F3

F3:A: Back Squat (@21X1; 8-8-8-8-8)
rest 3 mins between; advanced build to a heavy set
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 ring rows
10 push ups
12 air squats
1 shuttle run

Intermediate rep scheme; 12,14,16, 1 shuttle run
Advanced rep scheme; 20,25,30, 1 shuttle run

Competitors

Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM