TheBoltBlog

7 sets
3 TnG Squat Clean @60-65%
5 Burpees
100m Sprint
1 Squat Clean
-rest 60s
+
10min Run/Row/AD/Skipping Rope
*Move for 10min at an easy, aerobic pace

MU Skill Work
Athletes with Muscle Ups
A1. MU 5-4-3-2-1 or 5 ME Sets
A2. GHD Sit Ups 5×10
—
Athletes working on MU
False Grip Ring Row or MU transition
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
+
500m Row
then
3 STOH @ 100% 1RM Press
10, 9, 8….1 Box Jumps
*Compare to 9.27.13

5 sets
Power Snatch + OHS + Snatch
+
AMRAP – 10
15 KB Swing 53/35
30 Double Unders

A1. FS 5-5-5-5-5; r/r – 15s
A2. 5 sets of unbroken CTB Pull Ups; r/r – 2:30
*A2 is not a ME set. Think of this as skill work, focus on efficiency of movement and connecting reps, complete a big but manageable set of CTB. Minimum of 5 CTBs each set.
+
AMRAP – 5
400m Run
ME Wall Ball
– rest 5 min
For time
Wall Ball
400m Run
*For Part 2 complete the same # of reps as completed in the Part 1 AMRAP. Record reps/time
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Airrosti is offering a great resource at BOLT this weekend!
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AIRROSTI BOOTH AT CROSSFIT BOLT

FEBRUARY 22nd, 8 AM – 10 AM

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We’re here to help.
At Airrosti, we focus on identifying the root cause of our patients’ pain, then resolving that pain as quickly as possible—in an average of 3 VISITS (based on patient reported outcomes). If you’re suffering from pain or unresolved injuries, we invite you to join us for a COMPLIMENTARY, NO OBLIGATION injury assessment from one of our Airrosti Providers.

Call for priority scheduling or register the day of the event (subject to availability):
(855) 283-2457 | AIRROSTI.COM
This complimentary injury assessment is for educational purposes and is not intended to induce a paying visit, nor does it require any individual to schedule an appointment with an Airrosti Certified Provider. You are free to seek an opinion from the health care provider of your choice for a more thorough examination and treatment. All of the component services of this assessment that will be provided to you at no charge include a clinical guideline evaluation along with a report of findings. We will charge for any additional services provided to you in the future.

AMRAP – 16
6 STOH 115/75
9 Burpees w/ Lateral Jump over bar
12 DL 115/75
+
100 Hollow Rocks

A1. DE DL 8×3 @55-65%
A2. Even sets 20-30s chin over bar hang
*alternate pronated and supinated grip
+
50 Alt TGU – 12min time cap