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CrossFit Bolton
WODS & News

Wednesday 160727

Every 90 seconds, for 12 minutes (8 sets):
Split Jerk

Coach Alex’s Notes:
Increase the load over the course of the 8 sets. Work your way up from 50% to 95%


Every 90 seconds, for 4.5 minutes (3 sets): Bent-over Barbell Row, 8-10 reps

Five rounds for time of:
15 Box Jumps, 24/20″
115/75 pound Push Jerk, 12 reps
9 Toes to bar
Rest 1 minute

Scaling Options:
L3: 95/65 pounds
L2: 20/16″, 75/55 pounds, Knee Raises
L1: 20/16″ Step-ups, 65/35 pounds, Knee Raises

Coach Alex’s Notes:
Jump up, step down on box jumps.

Two rounds, not for time, of:
Banded Pressdown, 50 reps
Banded Pull-apart, 50 reps