CrossFit Georgetown – CrossFit
CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/
GIRLS NIGHT OUT THIS SATURDAY 3:00PM – 6:00PM BUY TOUR TICKETS HERE https://store.thevineyardatflorence.com/collections/events/products/winery-tour-with-chad-alexander?fbclid=IwAR2puiH9qVPEfkka8nbO0BREBsQx6E9eKvVtYDlXPotvwlCrIXTZO8RXQtQ
Activation
Foam Roll: Lats, Scaps, Thoracic Spine (foam roller on wall), Foam roller on ground
Activation:
2×10
Banded OH Squats (Orange band at shoulder height)
Movement Break Down
OHS Break down:
Grip
Hands
Elbows
Arm Pits
Eyes
Chest
Core
Stance
Snatch Break Down:
Start position
3 pulls
Grip
Hands
Elbows
Arm Pits
Eyes
Chest
Core
Stance
Receiving position
Warm-up
With Empty Barbell
3x
10 Behind the neck press (snatch grip)
10 OH Squats
Overhead Squat
3×3 @ 75% 1 RM
Warm up to it by doing 3×3 increasing weight each round
Metcon (Weight)
16 min E2MOM
*Choose a weight you’re comfortable working with or just work on form each time with light weight
16 min E2MOM
2 Snatch (115/85)
4 OHS (115/85)