*Labor Day Schedule: Monday, September, 4th:
- 9:30 am Regular Class
- 4 pm Regular Class
- CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
- Please sign up on WodHopper.
*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT
*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity
- CrossFit Hamilton will be closed both days for the Seminar.
*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.
- Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
- Friday, October 20th, we will only be holding morning classes in preparation for the event.
- Saturday, October 21st, there will be no classes.
A) Deadlift 5×5
B1) Front Squat 3×10
B2) Barbell Overhead Lunge 3×10
- Build to a heavy 3 rep Deadlift
- See 8/23/17 for your 5 rep max
- See 4/6/17 for last 3 rep max
- Rest about 90 seconds – 2 minutes after each set
Superset: Front Squat / Overhead Lunge
- Front Squat
- Start @60% of your 1 rep max Front Squat for the 1st set of 10 reps.
- Build weight if 60% is light.
- Your goal is to go heavier than last weeks 3×10.
- Barbell Overhead Lunge
- Start at Empty Barbell
- Lunge in place, 5 reps each leg, 10 total.
- Use a plate if cannot use barbell
Rest :90 – 2 minutes after the superset. Repeat for 3 total sets.