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CrossFit Bolton
WODS & News

Friday 150814

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6 Muscle-ups
Minute 2 – 15′ Rope Climb, 2 ascents
Minute 3 – L-sit, 30 seconds

Coach Alex’s Notes:
Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes.

B.
Every two minutes, for 10 minutes (5 sets):
1 Power Clean + 3 Push Press

Coach Alex’s Notes:
Use 5-10% more weight than you used last Friday.

C.
Every minute, on the minute, for 5 minutes:
Front Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

Every two minutes, for 10 minutes (5 sets):
Front Squat
1x1x95%
1x1x97%
3x2x90%

Or…

For time:
Run 1200m
90 seconds rest
Run 800m
90 seconds rest
Run 400m

CrossFit Bolton DSC_0032
Front Squat