3 Clean EMOM

Monday, January 29, 2018
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band

New Saturday Class THIS WEEK

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WEEKEND INFO

9:30am – Saturday at CrossFit Cedar Park

SuperStrong Saturday!!

Sunday

10:30am- Skillz & Sprintz – CFCP

Dynamic movement prep

Group warm up

30 Turkish get ups

Agility Ladder drills.

5 minutes.

Wod

5 more rounds for time of
20 Curtis p’s. (clean, lunge, lunge, shoulder to oh, back to floor) #65/45
200 meter run

MAD Mobi
Pigeon
Hamstring up n over
Knee on the wall
Bully
Press ups

 

 

 

Giving Back Throwdown Friday Night!

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Weekend Information

Friday Night

LADIES

* Parking is limited at CF2222, but PMW has parking next door.

PLEASE carpool as much as possible!

Women, Wod & Wine

GUYS

GIVING BACK THROWDOWN

Donations Benefit

Sean Price’s Osteosarcoma Fight

Giving Back Throwdown

The Giving Back Throwdown is an opportunity for the Hill Country CrossFits to get together and get in some workouts for a good cause!

The workouts will be teams of 4 – you do NOT have to have a full team in order to participate.

Part 1 – 8 minute AMRAP
Choose 2 athletes per movement

1000m Row (includes 1 exchange)
800m Run (includes 1 exchange)

Hang Clean for reps and weight
Front Squat for reps and weight
weight + reps = score

1 minute rest

Part 2 – 11 minute AMRAP
30 back to back sitting MB passes !4# and 10# (15 rotation one way, 15 the other)

2 athletes
75 WB 20/14 @ 10ft
200 weighted jump ropes

30 synchroized 10# plate burpees
40 T2B (scaled Knee raises)

Score = combined weight from part 1 and total reps from part 2

Teams can be all male, female or co-ed.

WORKOUT CAN BE SCALED FOR ANY LEVEL ATHLETE!!!

Please be there by 5:45pm

dynamic movement prep 
Group warm up 
20 Turkish get ups
3 position cleans 
3-3-3-3
Hip
Hang (above the knee)
Floor
“Kelley G” 
5 rounds for time of
20 wall ball
5 muscle ups (scale pull ups + dips for muscle ups)
Mad mobi.
100 frog legs
Press ups
Pigeon
Corner stretch

5 rounds for splits

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Dynamic warm up

Group warm up

30 Turkish get ups alternating

OH squats
2-2-2-2 by feel 2 second pause

5 rounds for splits

Row 300 meters
20 KB swings 1.5/1.0
10 toe 2 bar

Rest as needed between rounds

Mad mobi
Lat stretch
Pigeon
Hamstring up n over
Shoulder bully
Press ups

 

Turkish Get-ups!

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Saturday

FREE COMMUNITY WORKOUT

9:30am

Bring your friends, family, co-workers and enemies! We will have a great time and workout!

Dynamic warm up 
Group warm up
50 heavy Russian swings
Banded shoulder warm up.
30 Turkish get ups
Front squats 
3-3-3-3. At tempo 42X1
That’s 4 seconds down
2 second pause in the bottom
X up afap
1 second hold at the top.
Score weight
After each set of squats perform 7 air squat jumps squats afap.
Wod. 
4 rounds for time
35 double unders
20 kb swings. (1.5/1)
10 hang power cleans 95/65
Mad mobi. 
Press ups
Hamstring up n over
Roll it band
Roll calves on bb