Blog

September 29th WOD

9/29/2017

Sol CrossFit - Phoenix, Arizona

Level 1
L1:A: Hang clean below knee+front squat ( 1+2x8)
build to a tough set; rest as needed
L1:B: Metcon (Time)
3 Rounds for time

20 pull ups
12 Thrusters 95/65
200m run

Level 1 Rx+

L1+:A: Snatch pull with 6 sec pause (x5)
Snatch pull with 6 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 (AMRAP - Rounds and Reps)
12 min amrap

3 bar mus
6 cleans 155/105
9 c2b Thrusters
1 shuttle run

F3

F3:A: Back Squat (@23X1; 8-8-6-6-6)
rest 3 mins between; advanced build to a heavy set
F3:B: Metcon (Time)
3 Rounds For time

15 kbs 26/18 int 44/26 adv 53/35
15 ring rows
15 sit ups
Run 400m

Intermediate - 4 Rounds
Advanced-5 Rounds

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