*Labor Day Schedule: Monday, September, 4th:
- 9:30 am Regular Class
- 4 pm Regular Class
- CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
- Please sign up on WodHopper.
*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT
*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity
- CrossFit Hamilton will be closed both days for the Seminar.
*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.
- Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
- Friday, October 20th, we will only be holding morning classes in preparation for the event.
- Saturday, October 21st, there will be no classes.
Build to 5 rep Push Press from the Rack in 10 minutes.
Part 2: 14 min. Time Cap
4 Rounds for Time:
25 Push Press #95/65
50 Double Under’s
- Part 1’s purpose to to build slightly higher than the weight you will use in Part 2.
- Part 2’s focus is to complete the Push Press in less than 2 sets each round.
- Push Press
- Single Arm Push Press if one arm is unable to move
- Further scaling by coach if needed
- Double Under’s
- Time Cap Double Under’s at 1 min. each
- Scale to 150 Single’s if desired
- Sprint 100m
- Shorten the distance to force yourself to sprint
- Row 100m
- Bike :20 seconds as hard as possible