Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
Follow Us FacebookTwitterGoogle PlusBlog
CrossFit Bolton
WODS & News

Thursday 170202

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.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – 10 Burpee Box Jump-overs
Minute 2 – 95/65 pound Thruster, 10 reps

C.
50 Hollow Rocks.