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CrossFit Bolton
WODS & News

Wednesday 150819

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – L-sit, 30 seconds
Minute 2 – Handstand Hold, 30 seconds
Minute 3 – 15′ Legless Rope Climb, 1 ascent

B.
Every two minutes, for 14 minutes (7 sets):
Clean and Jerk

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Every minute, on the minute, for 7 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%
1x1x95%
1x1x97%

Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
1x3x80%

Coach Alex’s Notes:
Pause for three seconds at the bottom of the squat. Focus on an upright torso and tight core.

Or…

For time:
Row 5000 meters

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