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Tuesday September 5 2017

UPCOMING SCHEDULE:

*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.

WOD:

Part 1: 12 minutes

Take 12 minutes to build to a heavy 6 rep Push Jerk from the Floor

Part 2:

5 Sets 1 Minute On / 1 Minute Off of:

6 Push Jerk #185/125

Max Double Under’s in the Remaining Time

 

FORMAT:

  • The purpose of Part 1 is to build a little bit higher than the weight you want to use in Part 2.
  • Both Part 1 and Part 2, you will Clean the barbell from the floor and perform Push Jerks.
  • The 6 Push Jerks in Part 2 should be performed unbroken.
  • Whiteboard should have 5 scores indicating how many Double Under’s OR Single Under’s you completed.

SCALING:

  • Push Jerk
    • If you are unable to perform a Push Jerk with a barbell, perform with a Dumbbell
    • If you are unable to go overhead, perform Hang Power Cleans
  • Double Under’s
    • Scale Double Under’s by completing Single Under’s in the remaining time

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