01.08.19 – Team Tuesday

CrossFit Georgetown – CrossFit

January 10 – DXA Scan
January 12 – Primal Challenge

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Activation

Foam Roll: Quads, Hamstrings, IT Band, Psoas, Shoulders

Activation:

2×10 Pallof Press (each side)

Game

PVC Pipe pass

Left

Right

take step back

Clap

Opposite

Warm-up

2x

With Empty Barbell

10 3rd pull Dead lift to 2nd pull

10 shrugs

10 Shrug and pulls

10 fast elbows

10 front squats

10 presses

10 Good mornings

10 behind the neck press

10 back squats

Movement Break Down

1. Deadlift break down

2. Hang Power Clean Break Down

3. Push Jerk Break Down

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Team DT

Partner A works while Partner B holds the bar in the front rack position. Switch when Partner A stops or when Partner B drops the bar