CrossFit Georgetown – CrossFit
Jan 25
DXA Scan
Oly Class
Activation
Foam Roll: Thoracic Spine, Scaps, Delts, Traps, Wrist Stretches, Banded Shoulder stretches
Activation: 1×10 M-Y-T’s (orange band)
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
5×4 @ 75% 3RM
1131
3 seconds coming up to the knee – then be explosive (time under tension)
Metcon (Weight)
15min EMOM
Min 1: 2 Hang Squat Snatch + Squat Snatch @ 75% 3RM
Min 2: 5 GHR
Min 3: 150m Row