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CrossFit Bolton
WODS & News

Wednesday 160914

A.
Every two minutes, for 10 minutes (5 sets):
Shoulder Press or Bench Press
1x5x75%
1x3x85%
1x1x95%
1x3x85%
1xM.E.x85%

Coach Alex’s Notes:
Perform 3-4 sets of triples to work up to 75% then start your work sets. Beginners do 6 sets of 3 reps. Increase the load each set if possible.

B.
Every 5 minutes, for 20 minutes (4 sets):
Run 400m
115/75 pound Push Press, 15 reps
15 Toes to bar

Scaling Options:
L3: 95/65
L2: 65/35, knee raises

C.
Every two minutes, for 6 minutes (3 sets):
One-Arm Dumbbell Row,
10-12 reps