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CrossFit Bolton
WODS & News

WEDNESDAY 150107

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x2x80%

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.
Two rounds for max reps of:
3 Minutes of Rowing (for meters)
Rest 1 minute
3 Minutes of Ring Dips
Rest 1 minute
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