TheBoltBlog

Todays WOD brought to you by Coach Chris B
A1. FS 5×3
A2. High Box Jumps 5×3
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Open Workout 13.2
AMRAP -10
5 STOH 115/75
10 DL 115/75
15 Box Jumps 24/20

Unfortunately for BOLT, today will be Coach Mark’s last day. Fortunately for Mark, he is a daddy to be and the growth of his gym, Solar CrossFit in Aubrey, demands more of his time and efforts. Thanks to Mark for being a great coach, a great member of our community, and most of all a great friend. We can’t thank you enough!
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A. Build to heaviest – Snatch Pull + Hang Snatch + Snatch
B. 1 sets of Snatch Pull + Hang Snatch + Snatch @85% of A
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Linsky – 5 RFT
30 Air Squats
2 Rope Climb
10 TTB

A1. Push Press 5-5-5-5-5
A2. Heavy KBS 5×12; r/r -90s
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AMRAP-8
2, 4, 6, 8, 10…. Squat Cleans 135/85
10, 20, 30, 40, 50…. Double Unders

5 sets
3 Position Snatch
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21-15-9 Cal Row
15-12-9 Burpees
9-6-3 Squat Snatch @65%
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or Make up 12 days of Christmas

12 Days of BOLT Christmas
1. SC&J 185/125#
2. Burpee w/ lateral hop over bar
3. HSPU
4. Pistols (4 total)
5. CTB Pull ups
6. Box jumps
7. KBS 70/44
8. HR Push Ups
9. wall ball 20/14#
10. DL 185/125#
11. TTB
12. Overhead Walking Lunge (each) 45/35

A1. Challenging HSPU 4×5-10; r/r 30s
A2. Hang Power Snatch 4×5; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
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AMRAP – 8
3, 6, 9, 12…
DL 225/135
Burpees w/lat jump over bar