Strength Work

THINGS TO KNOW

Hill Country Christmas Bureau

ADOPT-A-FAMILY

Each year our community wants to reach out to a couple of families who are in need to help make a great Christmas for their children.

This LINK includes a list for two families.

Please drop off any gift card donations and wrapped presents at the gym by Thursday, December 21st.

Please email Robin@crossfitcp.com if you have any questions.

 

SATURDAY

9:30am –  Community Workout at CrossFit Cedar Park 

Barbell Friday

Strength

Deadlift Protocol
3 Rounds for quality3 reps of half range deadlifts (floor to top of knee)
immediately follow each set with 5 box jumps

ideal weight is 85-95% of max
warm up to that weight

rest 4-5 minutes between sets

 

Wod

Barbell Cycling
Unbroken Sets – work on touch and go technique
10-7-5-3
Score weight for each setPower Snatch
Push Jerk
Power Clean
Power Clean + Push Jerk

 

Madmobi

Hamstring up and over
Press up
Pigeon
Keg Stretch
Lat Stretch

 

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