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CrossFit Bolton
WODS & News

Tuesday 160112

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A.
Every 2 minutes, for 14 minutes (7 sets) of:
Hang Clean + Clean
1x1x65%
1x1x70%
1x1x75%
2x1x80%
2x1x85%

B.
Every 3 minutes, for 15 minutes (5 sets)
3 Front Squats @ 4111 (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, 1-second to get the barbell back to the starting position, 1-second pause for a full breath at the top, and repeat for 3 reps.

C.
Complete as many rounds as possible in 7 minutes of:
185/125 pound Power Clean, 5 reps
10 Burpees Over the Barbell
20 Double-unders

Crossfit Bolton DSC_0004
Front Squat