Benchmark Day 4

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Thoracic Spine, Scaps, Lats, Traps, Quads, PVC Pipe shoulder stretches

Activation: 1×10 Banded OH Squats

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

3RM Snatch (Total Weight)

Snatch (1 Rep Max)

3RM Front Squat (Total Weight)

Front Squat (1 Rep Max)