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CrossFit Bolton
WODS & News

Wednesday 160831

A.
Every two minutes, for 10 minutes (5 sets):
Shoulder Press or Bench Press
1x5x65%
1x5x75%
1xM.E.x85%
1x5x75%
1xM.E.x65%

Coach Alex’s Notes:
Max effort sets capped at 10 reps.

B.
Complete as many rounds as possible in 5 minutes of:
30 Double unders
135/95 pound Hang Power Clean, 5 reps
Rest 1 minute, then…

Complete as many rounds as possible in 5 minutes of:
30 Double unders
115/75 pound Push Press, 10 reps
Rest 1 minute, then…

Complete as many rounds as possible in 5 minutes of:
30 Double unders
95/65 pound Hang Power Snatch, 15 reps

C.
Every two minutes, for 6 minutes (3 sets):
Strict Pull-ups or Ring Row, 8-10 reps