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CrossFit Bolton
WODS & News

Wednesday 160120

A.
Every 2 minutes, for 10 minutes (5 sets) of:
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:
50 Wall Ball Shots, 20/14 pounds
25 Chest-to-bar Pull-ups
40 Wall Ball Shots, 20/14 pounds
20 Chest-to-bar Pull-ups
30 Wall Ball Shots, 20/14 pounds
15 Chest-to-bar Pull-ups

Coach Alex’s Notes:
15 minute time cap.

CrossFit Bolton DSC_0057

Deadlift