Wednesday 170614

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Strength

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Push Press: Barbell Cycling

5 – 5 – 5 – 5

Add load each set and finish heavier than last week while cycling the barbell. No pausing at the bottom.

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WOD

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Complete for time:

Row 1500m

Then 21 – 15 – 9

Burpees

Kettlebell Swings, 70#/55#

Then Run 800m

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Susan getting power cleans done!

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Muscle-Up Clinic At Evolve!

Be excited! On Saturday July 1st from 10:30 to 12:30 we’re going to host a muscle-up clinic put on by Pat Burke. Pat owns and coaches at MBS CrossFit in Broomfield and is a 6-time CrossFit Games competitor. MBS has a lot of great things going on including gymnastics-specific classes. We always jump at the opportunity to have subject matter experts come share their knowledge with our coaches and athletes. There are many of you who are super close to a muscle-up. Sometimes hearing some cues from a different coach can make all the difference. Additionally, Pat has developed an assistance tool called False Grips that help train the transition of the muscle-up. He’ll be utilizing this as part of the class.

Registration is open now and limited to Evolve athletes for one week, then it will be open to other affiliates. The registration link can be found here. Below are the additional details. We hope you’ll join us!

Description: This 2-hour clinic will cover the most sought after gymnastics movement in all of CrossFit – the MUSCLE UP! Six-time CrossFit Games athlete, Pat Burke will cover proper shoulder mobility and pulling preparation, as well as instruction on the false grip, pull, dip, and transition drills that are most effective for getting your first muscle up. Most importantly, we will be stressing the importance of doing the strict muscle up before advancing to the kipping method, and, we will be giving attendees the tools for doing so.

Cost: $25

Registration: CrossFit Evolve Muscle-Up Clinic Registration

In this clinic we are covering the strict muscle up. It is encouraged that students have 1-2 strict pull-ups, or are very close.

Students will be given our 4-Week Muscle up Training Program.

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