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CrossFit Bolton
WODS & News

Monday 160912

Every two minutes, for 10 minutes (5 sets):
Front Squat:
1x5x75%
1x3x85%
1x1x95%
1x3x85%
1xM.E.x85%

Coach Alex’s Notes:
Perform 3-4 sets of triples to work up to 75% then start your work sets. Beginners do 6 sets of 3 reps. Increase the load each set if possible.

B.
For time:
155/105 pound Power Clean, 30 reps
155/105 pound Front Squat, 30 reps

Scaling Options:
L3: 135/95
L2: 115/75
L1: 95/65

Coach Alex’s Notes:
10 minute time cap.

C.
Three rounds, not for time, of:
20 Russian Twists
15 Hamstring Curls (feet in rings)