09.30.19 – Overhead Squats

CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

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Activation

Foam Roll: Quads, IT Band, Glutes, Thoracic Spine, Scaps, PVC Pipe shoulder stretches

Activation: 1×20 Banded OH Squats (orange band)

Warm-up

2 min Rower/AB

—THEN—

2x

10 Pass throughs

10 PVC pipe OH Squats

5 leg swings front to back

5 banded walks front to back

Overhead Squat

5×6 OHS increasing percentages every round

50% – 55%- 60% – 65% – 70%

Metcon (Weight)

15min EMOM

(Obj. heavy snatch weight)
Min 1: 3 Squat Snatches (155/105)

Min 2: 6 HSPU

Min 3: 200m Row