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Thursday September 28 2017

Please see Karen or Joey if you would like CrossFit Hamilton’s New T-shirt!
Order’s need to be in by 10/1.

WOD:

A) Front Squat 5×1

B1) Shoulder Press 3×10

B2) 1 Arm Overhead KB Carry (Down and Back = 2

*Superset B1/B2

SCALING:

  • Front Squat
    • Build to a heavy 1 rep Front Squat
    • See 9/19/17 for your most recent 3 rep max
    • See 9/13/17 for your most recent 5 rep max
    • Rest about 90 seconds – 2 minutes after each set

Superset: Shoulder Press / Overhead Kettlebell Carry

  • Shoulder Press
    • Start @70% of your 1 rep max Shoulder Press for the 1st set of 10 reps.
    • Build weight if 70% is light.
  • Overhead Kettlebell Carry
    • Use Dumbbells or Kettlebells.
    • Increase weight as needed!

Rest :90 – 2 minutes after the superset. Repeat for 3 total sets.

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