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CrossFit Bolton
WODS & News

Tuesday 160617

A.
Every two minutes, for 12 minutes (6 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x3x80%

B.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift
1x3x65%

Coach Alex’s Notes:
These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

C.
Four rounds for time of:
12 Burpees
32/24 kg Kettlebell Swing, 15 reps
30 Double-unders

CFB SCHEDULE Summer 2016