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CrossFit Bolton
WODS & News

Friday 161202

A.
Every minute, on the minute, for 8 minutes:
Front Squat
1x3x65%

Coach Alex’s Notes:
All sets should be as explosive as possible so only add weight if all sets last week were fast. Beginners do sets of 5 and only add weight if form permits. Then… Box Jump, 20 reps. Coach Alex’s Notes: Find a box that is a challenging height and accumulate 20 reps. Jump up, step down. Try to go a little higher than last week.

B.
10-9-8-7-6-5-4-3-2-1 reps for time of:
115/75 pound Hang Power Clean
Wall Ball Shots, 20/14 pounds

Scaling Options:
L3: 95/65
L2: 75/55
L1: 65/35

Coach Alex’s Notes:
8 minute time cap.

C.
50 Banded Hip Flexor Pulls (each leg).