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CrossFit Bolton
WODS & News

Monday 160201

A.
Rotate through the following exercises for 20 minutes:
3 Strict Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Arch Rocks
3 Strict behind the neck Pull-ups
20 Alternating Pistols
20 Tuck Crunch

Coach Alex’s Notes:
The focus here should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

B.
Every minute, on the minute, for 14 minutes:
Halting Snatch Deadlift + High Hang Snatch

Coach Alex’s Notes:
Pull the bar off the floor, pause for a second one inch above your knee, stand all the way up, then, high hang snatch. Load based on feel.

C.
Three rounds for time of:
115 pound Overhead squat, 15 reps
15 Toes to bar