*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) Front Squat 5×5
B1) Shoulder Press 3×10
B2) Dips 3 x MAX Reps
- Front Squat
- Build to a heavy 5 rep Deadlift
- See 2/18/17 for your 5 rep max
- Rest about 90 seconds – 2 minutes after each set
Superset: Shoulder Press / Push-ups / Dips
- Shoulder Press
- Start @50% of your 1 rep max Shoulder Press for the 1st set of 10 reps.
- Build weight if 50% is light.
- If you can perform Full Range of Motion Ring Dips or Bar Dips, complete max reps immediately following your 10 rep Shoulder Press.
- Use a band for Ring or Bar Dips
- Use boxes as a scale
Rest :90 – 2 minutes after the superset. Repeat for 3 total sets.