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CrossFit Bolton
WODS & News

Monday 160222

A.
Every 2 minutes, for 8 minutes (4 sets):
Sots Press x 3 reps @ 2111

Coach Alex’s Notes:
Please note the tempo prescription. From overhead, take 2-seconds to lower the bar to your back, followed by a 1-second pause, 1-second to get the barbell back to the starting position, 1-second pause at the top, and repeat for 3 reps.

Increase the weight each set, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch x 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Burpee Box Jump Overs, 24/20″
Minute 2 – 6 Handstand Push-ups