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CF Mom’s first kip!

Congratulations to CrossFit Mom for getting her first kipping pullup!  She asked me what I wanted for my birthday and I told her the only thing that I wanted was her to get her first kipping pullup.  And less than a month later, I got my birthday present, thanks MOM!

Over the last month, after every class, CrossFit Mom was on that pullup bar practicing her kip.  Determination pays off!!!  I am so proud of you 🙂

So who is next to get their kipping pullup???

Today’s Workout:

Buy In – Quadruped funky movement – each athlete chooses a type of movement then the class follows for 2 lengths of the gym!

WOD – Snatch Technique

The focus of this WOD is not intensity of effort but rather accuracy of motion.  Work on executing each movement as crisply and as controlled as possible.

Coach will demo the movements and the class will go through them with either an empty bar (preferred) or pvc.

5 rounds, not for time, with plenty of rest between of:

  • 1 snatch grip deadlift
  • 1 hang power snatch
  • 1 snatch balance

The bar weight remains the same within each round but increase it every round as long as you can keep control and technique. 

Cash Out – 5 minute row warmup at 28 strokes per minute followed by full Tabata Row (8 intervals, low score in metres).

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