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CrossFit Bolton
WODS & News

Saturday 190112

A.
Power Clean and Push Press.

Coach Alex’s Notes:
Take 20 minutes or less build to today’s heavy single. This workout is meant to be a test of strength. Newer athletes should use today as an opportunity to practice good mechanics and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

B.
21-15-9 reps for time of:
135/95 pound Power Clean
135/95 pound Push Press

Coach Alex’s Notes:
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.
Scaling Options:
L2: 115/75 pounds
L1: 12-9-6, 95/65 pounds.