09.09.19 – Deadlifts

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Hamstrings, Butt, Lower Back Activation: 1x10 Banded GoodmorningsWarm-up3x 10 barbell goodmornings 10 Leg swings front to back 10 Banded walks front to backDeadlift4x6 @65% 1 RMMetcon (Time)For Time 15-12-9-9-12-15SDLHP(95/65) Cal Row T2B

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9.7.19 – Community WOD

CrossFit Georgetown - CrossFit4PM - PARTY TIME!View Public WhiteboardActivationLacrosse Ball: Scaps, Delts, Lats, Calfs Foam Roll: Quads, Butt, Thoracic Spine, Lower backWarm-upBreak up into 3 -4 Teams (depending on ppl) Wall ball race! Crab Walk Bear Crawl 10 Wall balls each 20 Russian Twist Each Pass OH Indian Run with ballFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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9.6.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Butt, Lower Back Activation: 1x10/10 Laying down deadbug - palloff press (orange band)Warm-up2x 2 laps down and back 10 jumping airsquats 10 leg swings front to back 10 banded walks front to backBack Squat10min EMOM 4 Backsquats @60% 1RMMetcon (Time)4 RFT9/6 Cal AB 100m Farmers Carry (70/53) 15 Wall balls (20/14)

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9.4.19 -Skill + WOD

CrossFit Georgetown - CrossFitSATURDAY - 4PM Anniversary Party - Open to the public!View Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Lower Back, Scaps, Thoracic Spine Activation 1x10 Banded walks side to side 1x10 Banded Pull apartsWeightliftingSnatch Break down & Skill: 3x5 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. SnatchBarbell 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 SquatSnatchThe final skill

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9.3.19 – Team Tuesday

CrossFit Georgetown - CrossFitSaturday - 4PM - Party time!View Public WhiteboardActivationFoam Roll: Calfs, Shins, Scaps, Delts, Traps Activation: 1x20 Banded Superman (orange)Warm-up3 min AB/Rower ---THEN--- 3x 10 Airsquats 10 pass throughsMetcon (AMRAP - Rounds)20min AMRAP You go I go 1 Person does the whole workout, then you switch400m run 15 AKBS (53/35) 10 DB Thrusters (50/35) 5 Pull ups 25 DUCoreIf time - coaches choice on Abs.

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