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CrossFit Bolton
WODS & News

Tuesday 150804

A.
Every minute, on the minute, for 7 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%
1x1x95%
1x1x97%

Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
4x3x75%

Coach Alex’s Notes:
Pause for three seconds in the bottom of the squat. Focus on maintaining an upright torso and tight core.

B.
Every two minutes, for 10 minutes (5 sets):
Power Clean and Push Jerk
5x1x90%

C.
For 15 minutes, rotate through the following three stations, on the minute:
Minute 1 – 5 Muscle-ups
Minute 2 – 5 Handstand Push-ups
Minute 3 – 3 Skin the Cat

CrossFit Bolton DSC_0003
Back Squat
Skin the Cat