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Thursday October 19 2017

NEWS:

  • CrossFit Hamilton Schedule For The Week of H2H Competition:
    • Friday, 10/20: Classes at 6am & 930am.
      • Gym will close at 10:30 for set-up
    • Saturday, 10/21: Competition Day!
      • No Classes
    • Sunday, 10/22: No Classes / Open Gym
      • Clean-up day

WOD:

For Time:

60 Kettlebell Swings #53/35

50 Wall Ball Shots #20/14

40 Toes to Bar

3o Deadlifts #155/105

20 Front Squats #155/105

10 Power Snatch #155/105

FORMAT:

*This Workout should be completed in under 18 minutes 

*One barbell per person!

SCALING:

  • Kettlebell Swings
    • Decrease the weight in order to perform the swings in no more than 3 sets.
    • This portion of the workout should not take longer than 3 minutes
  • Wall Balls
    • Decease the weight in order to perform the wall balls in no more than 3 sets.
    • This portion of the workout should not take longer than 3 minutes
  • Toes to Bar
    • Sub Hanging Knee Raises if needed
    • This portion of the workout should not take longer than 3 minutes
  • Deadlift
    • Decrease the weight in order to perform the deadlifts unbroken or 2 sets at most
    • This portion of the workout should not take longer than 90 seconds
  • Front Squat
    • Decrease the weight in order to perform the Front Squats unbroken or 2 sets at most
    • This portion of the workout should not take longer than 90 seconds
  • Power Snatch
    • These reps can be performed as singles
    • This portion of the workout should not take longer than 90 seconds

 

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