**Congratulations to Coach Dave S. and Co. finishing 8th out of 57 teams this past weekend!
**Classes switched to 4:30 and 5:30 ONLY tomorrow,Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available.
**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 37 CrossFit Hamilton Athletes signed up so far!
Last Week of Back Squat 5 x 5 Progression!
A) Back Squat
5 x 5
B1) Dumbbell Lunge 3 x 8-10 reps
B2) Good Morning 3 x 8 reps
Rest approximately 90 seconds after B1 and after B2
*Find a 5 rep max for the day
*If you have a 5 rep max BSQT, perform these sets under “tempo.” The descent (downward portion) should be slowed and controlled (approximately 4 seconds). You should try to stand as fast as possible.
*Tempo sets and reps will most likely be lower than your actual 5 rep max.
*B1 and B2 should be performed under control.
*B1 and B2 can be completed after class as well.