Blog

September 19th WOD

9/19/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Deadlift (@20X1; 5x6)
all sets working; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9...

Db snatch 50/35
Hr push ups
Box jumps 24/20

Level 1 Rx+
L1+:A: Touch N Go Power Cleans (6x5)
build to the heaviest set of tng pc
L1+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

1 Ring mus
2 pc 205/145
3 hspu
4 ring push ups

F3
F3:A1: Stork Deadlift (@3010; 5x8)
no rest
F3:A2: Sit-ups (15-40x5)
rest 60 secs before A1
F3:B: Metcon (Calories)
45/45 ab; x12; record total cals

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