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CrossFit Bolton
WODS & News

Wednesday 160323

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – Hamstring Curls (feet in rings), 15 reps
Minute 2 – Bird Dog, 10 reps
Minute 3 – Reverse Snow Angel, 15 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 1 rep

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.
For time:
205/145 pound Push Jerk, 10 reps
Rest 1 minute
185/135 pound Push Jerk, 20 reps
Rest 1 minute
155/105 pound Push Jerk, 30 reps