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

View Public Whiteboard

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