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CrossFit Bolton
WODS & News

Wednesday 151230

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x75%

B.
Every 90 seconds for 12 minutes (8 sets):
Deadlift
1x3x60%

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.
Four rounds, each for time, of:
Row 500m
10 Handstand Push-ups
Rest 3 minutes between sets.

CrossFit Bolton DSC_0127
Deadlift