CrossFit Route 7 » Friday, October 5, 2018
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Friday, October 5, 2018

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Deadlift
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5 Rounds:
5 Strict handstand Push ups, Fx: Kipping HSPU
10 Dumbbell Front Rack Lunges 50/35, Fx: 35/22 Rx+ 70/50 (2xDBs),
5 Strict C2B Pull Ups, Fx: Pull ups:
50 Double Unders, Fx: 25 Double Unders
Rest exactly 1:00
15:00 Cap

Athletes should focus on Quality, Unbroken Movement and a 1:15-1:30 round time.

 

Finisher:
Accumulate a 6:00 High Plank
*Focus on Hollow Position

 

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