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CrossFit Bolton
WODS & News

Friday 150828

A.
Every two minutes, for 10 minutes (5 sets):
Halting Clean Deadlift
1x2x110%

Coach Alex’s Notes:
Pause for three seconds at 1″ above the knees.

B.
Every two minutes for 14 minutes (7 sets):
Clean and Jerk

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Then…

Every two minutes for 6 minutes (3 sets):
Clean and Jerk
3x1x90% (of today’s heavy single)

C.
Five rounds for time of:
20 Wall Ball Shots, 20/14 pounds
15 Chest-to-bar Pull-ups

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