Call Us: 609.915.8516

Tuesday August 16 2016


*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! 🙂


Part 1:

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

Clean + Hang Clean + Front Squat + Front Squat

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

The Clean and Hang Clean should be squats.

Part 2:

Clean Pulls

2 sets of 3 reps @ 80% of 1 rep max Clean

2 sets of 2 reps @ 90% of Part 1.

3 sets of 1 rep @ 100% of Part 1.

About the Author

Leave a Reply



Please enter the CAPTCHA text