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CrossFit Bolton
WODS & News

Friday 170106

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Pause Back Squat, 4 reps at 70%
Minute 2 – 4 Box Jumps

Coach Alex’s Notes:
Pause for one second in the bottom of the squat. Be as explosive as possible during the concentric part of the lift. Beginners only add weight if form permits. Use a challenging height for all jumps.

B.
21-15-9 reps for time of:
135/95 pound Deadlift
135/95 pound Hang Power Clean
135/95 pound Front Squat

Scaling Options:
L3: 115/75
L2: 95/65
L1: 75/55

Coach Alex’s Notes:
10 minute time cap.

C.
50-100 Banded Hamstring Curls.