Announcements
Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Inside QUad, IT Band, Glutes, Posas, Thoracic Spine, Banded Hip stretches (green band)
Activation: 1×20 Banded Deadbug (orange/red band)
Barbell Warm-up (Clean) (No Measure)
*All with the Clean grip
10 Good mornings
10 Shrugs
10 Shrugs + High pulls
10 Muscle Clean
10 Front Squat
10 Press
Hang Power Clean
6×3 increase weight each round
Tempo: 13X1 (3 second pause at the top of the knee
Squat Clean
3×3 @ 75% 3RM
Metcon (4 Rounds for reps)
2:00on/3:00off
x3
Obj. Repeatable reps on cleans
8 GHR
Remaining 2 min – As many Squat Cleans as possible @ 75% 3RM