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CrossFit Bolton
WODS & News

Monday 161114

Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Clean

Coach Alex’s Notes:
Increase the load each set. Reset between reps, these are not touch and go. Beginners do sets of 2-3 reps focusing on technique.

Five rounds, each for time, of:
135/95 pound Clean, 7 reps
10 Chest-to-bar Pull-ups
Rest 1 minute

Scaling Options:
L3: 115/75, Pull-ups
L2: 95/65, Assisted Pull-ups
L1: 75/55, Ring Rows

Three rounds, not for time, of:
15 Hamstring Curls (feet in rings)
Weighted Plank, 30 seconds