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Muscle up seminar – Advanced

19 Feb Posted by in Seminars | 1 comment

Sam is hosting another muscle up seminar this Sunday, February  24th at 10am.  This seminar is for those that have a muscle up or are strong at chest to bar pullups or dips.

The seminar will be a fee of $10 + HST.  We will be capping this seminar at 10 people because Sam is going to be focusing on each athletes technique individually.  It may be helping the athlete string reps together, building strength in the positions or tightening up your kip.

Ask a Coach to sign you up, register online  or contact Sandy (admin@crossfitzone.ca)

We will also be running a muscle up technique class in the Westshore on Wednesday, February 20th at 5:00pm!  Make sure to come down and learn some new skills and  drills with Sam and I.

Open Gym (Pembroke)

  • 8am – 9:30am
  • 10:30am – 12:15pm
  • 1:15pm – 2:45pm
  • 3:45pm – 4:30pm

Workout of the Day:

Buy In – Mobility

20 Minutes to establish a 1 RM Deadlift

WOD –

Power Clean & Jerk 2 reps
Every 15 Seconds for 16 intervals

RX – 155/105
Zone 4 – 135/95
Zone 3 – 115/75
Zone 2 – 95/65
Zone 1 – scale as needed

** Prison Rules – can’t let go of the bar between reps, as soon as the bar hits the shoulder you must go overhead

Cash Out – stretch out the hammies!

Extra Credit: EMOTM for 10 minutes:
12 Russian swings (HAP)

10 Strict muscle ups (scale as needed)

Workout of the Day

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