Barbell Day

Announcements

Feb 8th – Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/
Feb 15 – War Games comp in Belton
Feb 8 – Oly Class
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, Psoas, Throacic Spine, Scaps, Delts, Lats

Activaiton: 1×20 Banded OH Squats (orange/red band)

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 Balance

5×3 increase weight each round

From the rack – work on explosiveness and quickness under the bar

Snatch

4×3 working up to 85% 3RM

Metcon (Weight)

15min EMOM
Min 1: 1 Snatch + 1 OHS @ 85% 3RM

Min 2: :30 plank

Min 3: 9 Cal Row