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CrossFit Bolton
WODS & News

Tuesday 161227

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean

Coach Alex’s Notes:
Increase the load each set to establish today’s heavy single. Beginners do 8 sets of 3 reps only adding weight if form permits.

B.
“13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and Jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and Jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and Jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and Jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and Jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and Jerk, 18 reps
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaling Options:
L3: 115/75
L2: 95/65, Knee Raises
L1: 65/35, Knee Raises

C.
Three rounds, not for time, of:
Good Morning, 30 reps
Dumbbell Side Bend, 10 reps