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CrossFit Bolton
WODS & News

Wednesday 160928

A.
Every two minutes, for 10 minutes (5 sets):
Shoulder Press
1x5x65%
1x5x75%
1x5x85%
1x5x75%
1xM.E.x65%

Coach Alex’s Notes:
Beginners do 5 sets of 5 reps and only add weight if form permits.

B.
Five rounds for time of:
115/75 pound Hang Power Clean, 7 reps
115/75 pound Push Press, 7 reps
7 Toes to bar

Scaling Options:
L3: 95/65
L2: 75/55, knee raises
L1: 65/35, knee raises

Coach Alex’s Notes: 14 minute time cap.

C.
Three rounds, not for time, of:
50 Banded Pull-aparts
50 Banded Push-downs
25 Kettlebell Side Bends (each side)