Announcements
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Thoracic Spine, Scaps, Banded Shoulder Stretches (green band), wrist stretches
Activation: 1×10 Banded OHS (orange band)
Warm-up
With BB
3 Tall Snatches
1 Pause OH Squat
3 Power Muscle Snatches
1 Pause OH Squat
3 Low Hang Muscle Snatches
1 Pause OH Squat
3 Floor Snatches
1 Pause OHS
Drop Snatch
6×3 increase weight slightly
– NO Bend in the knee –
https://youtu.be/bfI1YepyW5U
High Hang Snatch
https://youtu.be/HB874GSuwgI
4×3 increase weight each time
Metcon (Weight)
12min EMOM
Obj. Heavy
E2MOM: 3 Hang Snatch + 1 Snatch @ 80% 3RM
rest the reaminder of the 2 minutes