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CrossFit Bolton
WODS & News

Thursday 161124

A.
Every two minutes, for 14 minutes (7 sets):
Snatch
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%

Coach Alex’s Notes:
If you are a newer athlete, do not worry about your loading and treat this as a skill session.

B.
Every minute, on the minute, for 20 minutes:
Minute 1: Max Double unders
Minute 2: Max 24/16kg Kettlebell Swings
Minute 3: Max 24/20″ Box Jumps
Minute 4: Rest
Minute 5: Max Row or Airdyne (calories)

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

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