CrossFit Georgetown – CrossFit
SATURDAY – 4PM Anniversary Party – Open to the public!
Activation
Foam Roll: Quads, IT Band, Butt, Lower Back, Scaps, Thoracic Spine
Activation
1×10 Banded walks side to side
1×10 Banded Pull aparts
Weightlifting
Snatch Break down & Skill:
3×5 at each one
1. 1st Pull
2. 2nd Pull
3. Droping under
4. Hang + Pull
5. Power Position Power Snatch
6. Power Position Snatch
7. Snatch
Barbell Warm-Up (Snatch) (No Measure)
*All with snatch grip
10 Good Mornings
10 Shrugs
10 Shrug + High pulls
10 Muscle Snatch
10 OHS
10 Behind the neck press
10 Back Squat
Snatch
The final skill set is the full snatch – put in the weight you used for each set.
Metcon (Time)
“I Can Competition” Test WOD #3
10min Time Cap
10-20-30-40
DB Snatch (50/35)
15-15-15-15
Burpee Box Jump Overs (24/20)