Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
Follow Us FacebookTwitterGoogle PlusBlog
CrossFit Bolton
WODS & News

Friday 150904

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

Coach Alex’s Notes:
Pause for three seconds at 1″ above the knees, then clean pull from there.

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
3x1x95% (of today’s heavy single)

C.
Complete as many rounds as possible in 4 minutes of:
185/135 pound Power Clean, 2 reps
185/135 pound Push Press, 4 reps
Rest 5 minutes,

then…

Complete as many rounds as possible in 4 minutes of:
165/115 pound Power Clean, 2 reps
165/115 pound Push Press, 4 reps

CrossFit Bolton DSC_0033

Clean and Jerk