Announcements
Feb 8th – Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/
Feb 15 – War Games comp in Belton
Feb 8 – Oly Class
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Psoas, Throacic Spine, Scaps, Delts, Lats
Activaiton: 1×20 Banded OH Squats (orange/red 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 Balance
5×3 increase weight each round
From the rack – work on explosiveness and quickness under the bar
Snatch
4×3 working up to 85% 3RM
Metcon (Weight)
15min EMOM
Min 1: 1 Snatch + 1 OHS @ 85% 3RM
Min 2: :30 plank
Min 3: 9 Cal Row