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Thursday August 11 2016

NEWS:

*CrossFit Hamilton Summer Picnic at the Shennard’s! Dennis and Louise are incredibly kind to host a CFH summer picnic! Party starts at 2:00 pm so you have plenty of time to get ready after Saturday’s WOD. There will be food, fun, lawn games, and swimming so please bring your whole family and a dish or drink to share. Leave a comment in the group what dish or dessert you plan on bringing. See you all there! 🙂

WOD:

Part 1:

Build to 5 working sets of the below complex: (please see video demonstration on Instagram (@crossfithamilton)

Clean Pull + Hang Clean + Clean

These sets should be at or around 60-80% of your 1 rep max Clean.

Part 2:

Clean Deadlift

3 sets of 5 reps @ 100% of Part 1.

3 sets of 3 reps @ 110% of Part 1.

3 sets of 1 rep @ 120% of Part 1.

 

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