Welcome to

CrossFit Bolton!

Personal training without the high cost


Scalable personalized programming for people of ALL fitness levels


Simple effective functional movements that transfer into your daily life


Guaranteed results


One on one and group training available


Knowledgeable Coaches that will motivate you to help you meet your fitness goals

Crossfit Info

CFJ-200x100-3_2

crossfit_video demo
11Jul

Friday 140711

14.3

 

Establish a 1-rep max of the following complex in three attempts (6 minutes):

2 Hang Snatch + 1 Overhead Squat

Time cap: 6 minutes

 

Coach Alex’s Notes:

For this event, athletes will have three attempts to establish their heaviest load of the complex 2 Hang Snatch + 1 Overhead Squat. 

 

At the call of "3-2-1… Go!" athletes will have two minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark.

 

Each athlete will begin with an empty barbell and a stack of plates.  It will be the athlete’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting.

Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 pounds for both men and women.

 

These are two consecutive hang snatches. In other words, the barbell cannot be dropped between reps. After the first hang snatch the barbell must be reset to the high hang prior to attempting the second hang snatch. After standing up from the second hang snatch the athlete must perform an overhead squat prior to putting the bar down.

 

The athlete’s score is the heaviest weight they successfully complete the complex with.

After the 6 minutes is up, athletes will have 4 minutes to transition to 14.4.

 

Movement Standards

 

Hang Snatch: 
This movement begins with the athlete picking up the barbell and stopping at the top (waist) prior to snatching. The athlete may not lower the bar below the knees after picking up the weight. A hang power snatch followed by an overhead squat will be permitted if the athlete prefers this method. Only the athlete’s feet may touch the floor during the lift.

 

Overhead Squat:

The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.

 

 

14.4

 

Complete as many rounds and reps as possible in 10 minutes of:

75 Wall Balls, 20/14 pounds, 10/8 foot target

50 Double-unders

25 Chest-to-bar Pull-ups

 

Coach Alex’s Notes:

In this workout, we are using a tiebreak method. Your time should be marked at the end of each set of each movement. When you submit your final result, your score will be the total number of reps completed. The time it took to complete a full set of the previous movement will be used to break a tie.

 

For example, a male athlete finishes all three movements and 15 wall ball shots in the second round for a total of 165 reps. This is his score. He also finished the 75th wall ball in 4:09, the 50th double under in 5:16 and the 25th chest-to-bar at 8:30. In this case he will enter 8:30 as the tie-break time.

 

This athlete would be ranked above someone who got 165 reps and a tiebreak time of 8:32, but below someone with 165 reps and a tiebreak time of 8:11.

 

All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your timer to count up.

 

Movement Standards

 

Wall Ball:

The medicine ball must be taken from the bottom of a squat (hip crease below the knee) and thrown to hit the appropriate height target. The center of the ball must hit the target at or above the specified height. If the ball hits low or does not hit the wall, it is a no rep.

 

Double under:

The rope must pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

 

Chest to bar Pull-ups:

Strict, kipping or butterfly pull-ups are permitted, as long as the following requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

 

Enter your score under Fridays post prior to 9pm Sunday in order to have your score count towards your team score.

 crossfit bolton  061

Hang Snatch 

Overhead Squat 

Posted in Crossfit

Comments (25)

  • Daniela
    Daniela
    11 July 2014 at 10:27 |

    Woah! That was a toughie! Burning arms…and my yelling of course! :)
    14.3 - 95lbs
    14.4 - 179 reps (8:50)

    GOOOOOOO VICTORIOUS SECRETS! XOXOXO

  • Jason
    Jason
    11 July 2014 at 10:34 |

    155lbs
    125 reps (6:05)

  • Christina
    Christina
    11 July 2014 at 10:37 |

    14.3- 110lbs
    14.4- 200reps (6:40)

  • Thomas
    Thomas
    11 July 2014 at 17:02 |

    185
    212 reps

    • Thomas
      Thomas
      13 July 2014 at 17:00 |

      6:14 is tie breaker

  • Anthony
    Anthony
    11 July 2014 at 19:15 |

    155 Hang Snatch
    180 reps
    time 7:42
    I love double unders

  • judy
    judy
    11 July 2014 at 21:07 |

    14.3 60 lbs hang snatch (another personal best.. Thank you Kat!)
    14.4 79 reps (time 15:50)

  • Chris S.
    Chris S.
    11 July 2014 at 21:17 |

    14.3 - 105 lbs
    14.4 - 83 reps

  • judy
    judy
    11 July 2014 at 21:19 |

    I;m not sure about the time. need to double check the board

  • Kat
    Kat
    11 July 2014 at 22:15 |

    I enjoyed this workout.
    14.3 125
    14.4 283 reps.

  • Kim N
    Kim N
    12 July 2014 at 06:20 |

    14.3 95lbs
    14.4 228 reps @9:54

  • BadKat's Bolton Beasts
    BadKat's Bolton Beasts
    12 July 2014 at 07:17 |

    You cant tame the beasts!!! We are out to getcha!

  • Kane
    Kane
    12 July 2014 at 07:21 |

    14.3-155lbs
    14.4-245 (9:25)

    • Thomas
      Thomas
      12 July 2014 at 21:33 |

      ^slime

  • Sagar
    Sagar
    12 July 2014 at 08:32 |

    14.3 - 75 lbs
    14.4 - 93 (7:30)

  • Toni
    Toni
    12 July 2014 at 09:42 |

    14.3 - 75
    14.4 - 142 (7.40)

    Great work Hot Ladies of Victorious Secret!!

    • Daniela
      Daniela
      12 July 2014 at 10:46 |

      YEEEEEEEEEEEAAAAAAAAAAAAAAAAAAHHHHHHHHHH...AHHHHHHHHHHHH!!!!!!!

      Where are the other two sexy ladies….KIM P AND ROSEMARY….POST UP YOUR SUPER SCORES
      We are proud SARA!!!

      GOOOOOOOOOOOOOOO VICTORIOUS SECRETS!!!!!!!!!!!!!!!!!!!! XOXOXOXO

  • Justine
    Justine
    12 July 2014 at 18:27 |

    14.3 75lbs
    14.4 126 5.55

  • Gabriella
    Gabriella
    12 July 2014 at 18:40 |

    14.3 70lbs
    14.4 146 (4:09)

  • Rosemary
    Rosemary
    12 July 2014 at 21:49 |

    14.3 - 65lbs
    14.4 - 129 reps 6:07
    my quads are killing me!!!

  • Sara
    Sara
    13 July 2014 at 08:16 |

    Great work ladies! It was a tough workout and I'm sure your quads will remind you of it in the days to come! GIRL POWER!!!

    VICTORIOUS SECRESTS... GIRL POWER( I was a big Spice Girls fan ;) )

  • Kim Passmore
    Kim Passmore
    13 July 2014 at 08:39 |

    110lbs
    187 reps (completed C2B @ 7:11)

  • Alex Possamai
    Alex Possamai
    13 July 2014 at 09:56 |

    Kane eats wall balls for breakfast.

  • Mary C
    Mary C
    13 July 2014 at 10:54 |

    80lbs

    125 8:18

  • Jason Ince
    Jason Ince
    13 July 2014 at 12:29 |

    135lbs - 155 (9:30)

Leave a comment

You are commenting as guest.

Cancel Submitting comment...