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CrossFit Bolton
WODS & News

Saturday 160116

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk
1x3x80%

Coach Alex’s Notes:
Focus on perfect mechanics. Pause in the receiving position for 3 seconds, check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%

Then…

Every two minutes, for 6 minutes (3 sets):
Back Squat
1x10x80%

C.
Three rounds for time of:
6 Muscle-ups
12 Toes to Bar
225/155 pound Deadlift, 18 reps

CrossFit Bolton DSC_0020
Back Squat