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CrossFit Bolton
WODS & News

Monday 161121

A.
Every two minutes, for 14 minutes (7 sets):
Sumo Deadlift, 1.1.1.

Coach Alex’s Notes:
Start at 50% of your 1RM. Add 5-10% 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, rest 10-15 seconds, 1 rep, rest 10-15 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:
115/75 pound Power Clean, 15 reps
15 Burpees over the bar

Scaling Options:
L3: 95/65
L2: 75/55
L1: 65/35, Burpees

C.
Two rounds, not for time, of:
50 Banded Pull-aparts
50 Banded Push-downs