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CrossFit Bolton
WODS & News

Wednesday 160127

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x2x80%

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.
Three rounds for max reps of:
Row for 2 minutes (meters)
Rest 1 minute
Wall Ball Shots for 2 minutes
Rest 1 minute

CrossFit Bolton DSC_0032
Deadlift