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Saturday 180818

A.
Three sets, not for time, of:
L-sit x 30-45 seconds
Bar Muscle-ups x 5-8 reps

Coach Alex’s Notes:
If you can’t do Bar Muscle-ups, try 5-8 Jumping Bar Muscle-ups.

B.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift
1x5x70%
1x5x75%
1x3x80%
1x2x85%

C.
Complete as many rounds as possible in 6 minutes of:
205/145 Power Clean x 5 reps
Run 100m
15′ Rope Climb x 2 ascents
Run 100m

Friday 180817

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat @ 10X1
1x3x80-85%
1x2x85-90%
1x1x90-95%
1x3x85-90%
1x2x90-95%
1x1x95-102%

B.
“Jackie”
For time:
Row 1000m
50 Thrusters, 45/35 pounds
30 Pull-ups

C.
Three sets of:
Barbell Good Morning x 5 reps @ 32X1
Rest 2 minutes
Banded Hip Bridge x 20 reps (fast)
Rest 2 minutes

Wednesday 180815

A.
Split Jerk Every 2 minutes, for 14 minutes (7 sets):
1x3x60%
1x2x70%
1x2x75%
1x1x80%
1x1x85%
2x1x90+%

Coach Alex’s Notes:
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning. Make adjustments as required and prioritize mechanics over load.

Then…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Dip x 1.1 @ today’s heaviest weight
Rest as needed

B.
Every minute, on the minute, for 18 minutes:
Minute 1: 24/16kg Alternating Reverse Lunge x 12 reps
Minute 2: 20 Double-Unders + 6 Chest-to-bar Pull-ups
Minute 3: 20 Double-Unders + 8 Push-ups

Immediately followed by…

Three rounds for time of:
24/16kg Alternating Reverse Lunge x 12 reps
20 Double-Unders + 6 Chest-to-bar Pull-ups
20 Double-Unders + 8 Push-ups

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Tuesday 180814

A.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 2 reps @ 75%

Then…

Back Squat x 8 reps @ 50%

B.
Three sets of:
Row 500m or Run 400m
20 Toes-to-bar
Rest 3 minutes

C.
Three sets of:
Nose-to-Wall Handstand Hold x 45 seconds
Rest as needed

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