Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
Follow Us FacebookTwitterGoogle PlusBlog
CrossFit Bolton
WODS & News

Wednesday 150812

A.
Three rounds, not for time, of:
15′ Rope Climb, 2 ascents
Nose-to-wall Handstand Hold, 60 seconds
15 Toes to bar

Coach Alex’s Notes:
Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes.

B.
Every two minutes, for 14 minutes (7 sets):
Clean and Jerk
1x1x65%
1x1x70%
1x1x75%
1x1x80%
3x1x85%

C.
Every minute, on the minute, for 5 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

Every two minutes, for 10 minutes (5 sets):
Back Squat
1x1x95%
1x1x97%
3x2x90%

Or…

Five rounds for max calories of:
AirDyne 2 minutes
Rest 60 seconds

Crossfit Bolton DSC_0055
Clean and Jerk