CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Lats, Delts, Quads, Psoas, Butt, Banded Shoulder stretches
Activation:
2×20 Banded OH Squats (orange band)
Warm-up
2 min AB
—THEN—
10 Pass Throughs
10 PVC pipe OH Squats
10 Banded Walks Side to Side (green/black band)
Overhead Squat
3×8 @ 55% 1 RM
Movement Break Down
Power Snatch Break down:
Grip
Stance
3 pulls
Speed
Finish
Metcon (Weight)
16min EMOM
*As always, if the barbell is too much right now DB can be used instead
Min 1: 6 Power Snatches (95/35)
Min 2: 100m Row
Min 3: 6 OHS (95/65)
Min 4: 10 Wall Balls (20/14)