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CrossFit Bolton
WODS & News

Wednesday 150506

A.
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.
For time:
185/135 pound Hang Clean, 5 reps
15 Chest-to-bar Pull-ups
185/135 pound Hang Clean, 4 reps
12 Chest-to-bar Pull-ups
185/135 pound Hang Clean, 3 reps
9 Chest-to-bar Pull-ups
185/135 pound Hang Clean, 2 reps
6 Chest-to-bar Pull-ups
185/135 pound Hang Clean, 1 reps
3 Chest-to-bar Pull-ups

CrossFit Bolton DSC_0007
Deadlift

  • Kim

    4:55 scaled

  • Toni Spiri

    A. 3×3 x80% – 230lbs
    B. 1×3 x65% – 185lbs
    C. Time: 11:01