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CrossFit Bolton
WODS & News

Monday 160725

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat,
1.1.1.

Coach Alex’s Notes:
Start at 50% of your 1RM. Add 5% each set and build up to a heavy cluster of 1.1.1. reps. Warm-up as you normally would for a set of 3 and once you hit 50%, complete 1 rep, re-rack the weight, rest 10 seconds, 1 rep re-rack weight, rest 10 seconds, 1 rep and then rest until the two minute interval is over. The goal is to hit 90% or more on the last set.

B.
Complete as many rounds as possible in 10 minutes of:
95/65 pound Deadlift, 9 reps
95/65 pound Hang Power Clean, 5 reps
95/65 pound Thruster, 7 reps

Scaling Options:
L3: 75/55
L2: 65/35
L1: 55/25

C.
Two rounds, not for time, of:
Banded Leg Curls, 50 reps
Weighted Plank Hold, 60 seconds