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CrossFit Bolton
WODS & News

Tuesday 160105

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Power Clean + High Hang Clean + Hang Clean
1x1x60%
1x1x65%
1x1x70%
2x1x75%
2x1x80%

B.
Every 3 minutes, for 15 minutes (5 sets)
5 Front Squats @ 41X1 (5% more weight than last week)

Coach Alex’s Notes:
Please note the tempo prescription. This is a 4-second descent, followed by a 1-second pause at the bottom, explode up quickly to get the barbell back to the starting position, 1-second pause for a full breath at the top, and repeat for 5 reps.

C.
Complete as many reps as possible in 7 minutes of:
155/105 pound Hang Clean, 1 rep
1 Toes to bar
155/105 pound Hang Clean, 2 reps
2 Toes to bar
155/105 pound Hang Clean, 3 reps
3 Toes to bar
155/105 pound Hang Clean, 4 reps
4 Toes to bar

…and so on up the ladder.

CrossFit Bolton DSC_0064
Front Squat