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Wednesday September 6 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:

A) Deadlift 5×1

B1) Front Squat 3×10

B2) Shoulder Press 3×10

*Superset B1/B2

FORMAT:

  • Deadlift
    • Build to a heavy 1 rep Deadlift
    • See 8/23/17 for your 5 rep max
    • See 8/29/17  for last 3 rep max
    • See 4/11/17 for last 1 rep max
    • Rest about 90 seconds – 2 minutes after each set

Superset: Front Squat / Shoulder Press (two barbells)

  • Front Squat
    • Start @70% of your 1 rep max Front Squat for the 1st set of 10 reps.
    • Build weight if 70% is light.
    • Your goal is to go heavier than last weeks 3×10.
  • Shoulder Press
    • Start at Empty Barbell
    • Build weight as desired

Rest :90 – 2 minutes after the superset. Repeat for 3 total sets.

 

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