TheBoltBlog

General Track
EMOM – 10 – Building
1 Power Snatch + 1 OHS + 1 Snatch
+
5 sets
10 DL 225/135
10 Burpees
10 Pull Ups
10 Box Jumps 24/20
rest 60s

Build to heaviest
Power Clean + 2 Front Squat + Jerk
+
For time
30 Cal Row
30 Wall Balls
30 Power Clean 135/95
30 Wall Balls
30 Cal Row

Todays WOD brought to you by Coach Chris B
A1. FS 5×3
A2. High Box Jumps 5×3
+
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
+
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
+
AMRAP-8
2, 4, 6, 8, 10…. Squat Cleans 135/85
10, 20, 30, 40, 50…. Double Unders

5 sets
3 Position Snatch
+
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