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October 1 2015

STAY UP TO DATE:

ALL CrossFit Kids Classes are cancelled for today, Thursday, October 1, 2015. 

+With the goal of bettering and making improvements to CFH, Dave and I have chosen to cancel classes for one day on Thursday, October 15. This means that CrossFit Hamilton will be closed on October 15. We are open to adding a class or two that week if need be to allow for all Athletes to get their WODs in! This will serve as an opportunity for Fall cleaning as well as to upkeep the maintenance on the equipment.

+CrossFit Kids Classes will resume on Saturday’s at 11am. 

 

WOD:

Deadlift

5 – 5 – 5 – 5 -5

Refer to 5/29 for previous scores

***Today’s goal is “sets across.”

-This differs from previous lifting days. In the past, we have built to a 5 rep max during the five sets. Today, I want you to build to a heavy set of 5 and maintain the same weight across for all 5 sets.

The Difference:

1) Build to a heavy set of 5: 225-245-265-285-305

2) Build and maintain sets across: 265-265-265-265-265

-Find a weight that is challenging but manageable for all 5 sets.

ACCESSORY

(To be completed on side & after class if need be)

6 min. EMOM

8-12 Strict Pull-ups

*Use band or ring rows if needed

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