*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) Box Jumps 3×5
- Build to a heavy 5 rep Deadlift
- See 3/31/17 for last 5 rep max
- Rest about 90 seconds – 2 minutes after each set
Superset: Front Squat / Box Jump
- Front Squat
- Start @50% of your 1 rep max Front Squat for the 1st set of 10 reps.
- Build weight if 50% is light.
- Box Jumps
- Start at #30/#24 and build from there.
- Perform the Box Jumps immediately after the set of 10 Front Squats
Rest :90 – 2 minutes after the superset. Repeat for 3 total sets.