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CrossFit Bolton
WODS & News

Monday 150629

A.
Three rounds, not for time, of:
3 Weighted Pull-ups
20 Shoulder Taps
L-sit, 45 seconds

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
2x1x70%
2x1x75%
2x1x80%
2x1x85%
2x1x90%
1x1x95%
1x1x100%

C.
Every two minutes, for 10 minutes (5 sets):
Pause Front Squat
1x4xM.E.

Coach Alex’s Notes:
Pause for one second in the bottom of the squat. Use about 5% more weight than last week.

CrossFit Bolton DSC_0046
Clean and Jerk