Search
  • CrossFit Solano

Saturday


WOD for 1/11/20

Complete 4 sets: •8 Heavy Dumbbell Push Press (must be able to hold the lock out for 2 secs each rep) •8 Strict Chin Ups (band assisted or work with a Jumping Chin Up + 5-10 sec negative) 

Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 83-85% of your 1RM Back Squat. Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. 

Complete as many rounds as possible in 12-minutes: •20 Single Arm Thrusters (alternate every 5th rep) #35/50 (M50+ #25/40) •12 Box Jumps 20"/24" •12 Hand Release Push-ups 


0 views

SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am                       
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

10:00am to 11:00am                       
4:30pm to 5:30pm            
6:00pm to 7:00pm

 

Saturday

7:00am to 8:00am

9:00am to 10:00am
10:30am to 11:30am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

CONTACT US

424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

  • Instagram Clean Grey
  • Facebook Clean Grey
  • YouTube Clean Grey

FIND​ US

© 2014 by CrossFit Solano