CrossFit Georgetown – CrossFit
Dec 23 – Normal Hours
Dec 24 – 9AM ONLY
Dec 25 – Closed
Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY
Activation
Foam Roll: Quads, IT Band, Glutes, Scaps, Psoas, PVC pipe shoulders,
Activation: 1×20 Banded OH Squats
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 Balance
3×6 increase weight each round – focus on form and speed under the bar
Hang Snatch
6×3 working up to a heavy 3 reps. Also working on form and speed under the bar
Metcon (Weight)
12min E2MOM
3 Squat Snatches @ 65% 3RM + 1 OHS
Gymnastics
Remaining Time work on kipping skill:
Kipping
Butterfly
MU progressions