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CrossFit Bolton
WODS & News

Wednesday 190109

A.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat, 3 reps

Coach Alex’s Notes:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.

B.
For time:
10 Muscle-ups
25 Thrusters, 75/55 pounds
Row 1000m
25 Thrusters, 75/55 pounds
10 Muscle-ups

Coach Alex’s Notes:
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Scaling Options:
L2: sub muscle-ups with chest to bar pull-ups/ring dips
L2: For time: 10 ring rows, 10 jumping dips, 45/35 pound thrusters, 750m row, 45/35 pound thrusters, 10 ring rows, 10 jumping dips