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CrossFit Bolton
WODS & News

Wednesday 150429

A.
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%

B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%

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.
For time:
Row 3000m

CrossFit Bolton DSC_0006
Deadlift

  • Toni Spiri

    A. 140/170/200/230/255
    B. Used 200 (not quite 75%)
    C. 14:57

  • Judy

    A 105/125/145/165/175
    B 135
    C 17:04 ran 3000m (3KM)