Blog

September 22nd WOD

9/22/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: PC+Hang clean above knee+front squat (1+1+2x8)
build to a tough set; rest as needed
L1:B: Metcon (Time)
For Time

50 pull ups
40 hpc 135/95
30 front squats 135/95
200m run

Level 1 Rx+

L1+:A: Snatch pull with 5 sec pause (x5)
Snatch pull with 5 sec pause at mid shin,below knee,at knee,above knee,mid thigh, fully extended
build to a tough set; rest as needed
L1+:B: Metcon (Time)
For Time

5 ring mus
50 c2b pull ups
40 t2b
30 c&j 155/105
200m broad jump

F3

F3:A: Overhead Squat (Ohs w/pvc@23X1; 12-12-10-10-10)
rest 3 mins between; advanced use weight
F3:B: Metcon (AMRAP - Rounds and Reps)
22 min amrap

15-30 kbs 26/18 int 44/26 adv 53/35
15-30 gb squats
15-30 sit ups
200m 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