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Wednesday March 2 2016

NEWS:

**2016 CrossFit Open Heat Sign-up Process: (Please Read)

We have implemented a new Heat Sign-up Process for this year (2016). Heats will go live on WodHopper on Monday @5:30pm. It will be your responsibility to sign up for a Heat. Please only sign up for one heat. This is a different process from last year. Last year, we had you sign up for a Heat when you came to the gym on Friday evening. To better our efficiency, we are doing all of this in advance of Friday evening to ensure an easy flowing night! 

**You must be signed up for a Heat on WodHopper in order to compete Friday evening.

**There will be a separate heat sign-up for those who are not signed up for the 2016 CrossFit Open. This will be titled “CrossFit Open – unofficial.” We will place you in heats accordingly, but the first priority is for those who officially signed up for the 2016 CrossFit Open.

**If you have a legitimate reason as to why you need to be in a specific heat, please email me at bonannifitness@gmail.com and we will do our best to make this happen.

Additionally, we are asking all who plan on working out Friday evening to help in judging. In continuing to build the community at CrossFit Hamilton, we are asking that you judge at least once.

WARM-UP:

WOD:

Every 6 minutes x 5 sets: 

15 Hang Power Cleans #115/75

15 Push Jerks #115/75

1 min. Max Effort Calories on Rowe

FORMAT:

*Max effort work on above triplet. For example, Athlete completes 15 unbroken & fast hang power cleans, 15 fast push jerks, then immediately rows as hard as possible for 1 minute. Upon completion of the row, the athlete rests.

**If more than 10 in a class, 1/2 of Athletes begin @0 and 1/2 of Athlete begins @3. Repeat this for each round.

**1 Barbell

SCALING:

*Scale weight. Both HPC and PJ should be unbroken.

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