02.06.19

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Medicine ball + plate thoracic spine stretch, Delts, traps, lats, scaps (lacross ball)

Activation:

2x

7 Banded OH Pulls (orange band)

7 Banded lat pull downs (orange band)

Warm-up

With Empty Barbell

2x

7 Behind the neck press (sntach grip)

7 OHS

7 Zotts Press (in squat position, pressing bar overhead)

Lift Breakdown

OHS Breakdown:

1. How to take bar from rack

2. Hands

3. Wrist

4. Eyes

5. Feet

6. Core

Overhead Squat

5×3 @ 70% 1RM

Warm up to the weight doing 3×3 increasing weight each round.

Metcon (5 Rounds for calories)

x5

:30sec on :30sec off
RIGHT SIDE 1 DB Snatch + 1 DB OHS (40/30)

LEFT SIDE 1 DB Snatch + 1 DB OHS (40/30)

Cals AB (75-80RPM/65-70RPM)