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CrossFit Bolton
WODS & News

Friday 160108

A.
Every 2 minutes, for 10 minutes (5 sets) of:
1 Drop Snatch + 1 Heaving Snatch Balance + 1 Snatch Balance

Coach Alex’s Notes:
Perform the movements at 70% of your 1-RM Snatch.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

Coach Alex’s Notes:
Increase the weight based on how you feel. Always remember that the amount of weight on the bar is less important than perfect mechanics. If the rep isn’t technically perfect, do not increase the weight.

C.
Three rounds for time of:
20 Wall Ball Shots, 20/14 pounds
50 Double unders

CrossFit Bolton DSC_0018

Snatch