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CrossFit Bolton
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Tuesday 150901

A.
Every two minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch Pull 1x2x110%

Coach Alex’s Notes:
Pause for three seconds at 1″ above the knees, then snatch pull from there.

Pause for 3 seconds at each of the following positions: mid-patella, mid-thigh, then snatch pull from mid-thigh – USE STRAPS)

B.
Every two minutes for 14 minutes (7 sets):
Snatch

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Then…

Every two minutes for 6 minutes (3 sets):
Snatch
3x1x95% (of today’s heavy single)

C.
Three rounds, each for time, of:
135/95 pound Power Snatch, 4 reps
135/95 pound Overhead Squat, 8 reps
12 Pull-ups
Rest 2 minutes

Crossfit Bolton DSC_0008

Halting Snatch Deadlift