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emom

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 […]

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Wednesday EMOM

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway) 
Adjust weight as needed.
 

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar
 

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

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EMOM Day

REMINDERS
 Barbell Prep with Coach Rafael at CF2222 –
Starts January 26th – INFO
 Gymnastics Class (don’t be scared – lots of upper body and core work) at CFCP –
 Starts January 25th – INFO

Dynamic warm up

Group warm up

SKILL
Muscle up practice 7- 10 minutes
Muscle up turnovers
Ring swings

20 minute emom 
Odd minutes
3 cleans + 3 push […]

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Barbell Rows

COMING UP
Gymnastics Class
* Improve your Core Stability
* Build Foundational Strength
* Overall Fitness Workouts
January 25th – 8 weeks
Monday/Wednesday – 4:30pm
You DO NOT have to be a member of CrossFit Cedar Park in order to sign up for this program.
If you want to participate in Gymnastics Class and CrossFit, email robin@crossfitcp.com for a combo rate.
REGISTER
More […]

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Holly Jolly VII Finale

THIS SATURDAY
9:30am – Holly Jolly VII Finale
Show up and get some!!!
Free Wod Saturday  People – come join in the fun with our HJ Finale

SUNDAY
9:00am – ReFlex Yoga
12:00pm – Skillz & Sprintz

WHAT ELSE??

We have 4 adopted families between CrossFit Cedar Park and CrossFit 2222 and we need your help.
Please help us […]

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