9.4.19 -Skill + WOD

CrossFit Georgetown – CrossFit

SATURDAY – 4PM Anniversary Party – Open to the public!

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Activation

Foam Roll: Quads, IT Band, Butt, Lower Back, Scaps, Thoracic Spine

Activation

1×10 Banded walks side to side

1×10 Banded Pull aparts

Weightlifting

Snatch Break down & Skill:

3×5 at each one

1. 1st Pull

2. 2nd Pull

3. Droping under

4. Hang + Pull

5. Power Position Power Snatch

6. Power Position Snatch

7. Snatch

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

The final skill set is the full snatch – put in the weight you used for each set.

Metcon (Time)

“I Can Competition” Test WOD #3

10min Time Cap
10-20-30-40

DB Snatch (50/35)

15-15-15-15

Burpee Box Jump Overs (24/20)