CrossFit Route 7 » Tuesday, October 2, 2018
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Tuesday, October 2, 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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Kipping Pull Up Technique:

Advance: 4 sets of:
RX+: 5 pull ups + 3 C2B + 1 Bar Muscle Up
Rx: 5 Pull ups + 5 C2B
Fx: 10 Pull Ups
Rest: 1:30

5 Rounds for time:
“Craps”
7 Deadlifts 275/185, Fx: 205/145
11 Box Jumps 24/20
*Every 2:00 perfrom 2 Rope Climbs, Fx: 1, starting at 00:00

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