Barbell Day

Announcements

Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Inside QUad, IT Band, Glutes, Posas, Thoracic Spine, Banded Hip stretches (green band)

Activation: 1×20 Banded Deadbug (orange/red band)

Barbell Warm-up (Clean) (No Measure)

*All with the Clean grip

10 Good mornings

10 Shrugs

10 Shrugs + High pulls

10 Muscle Clean

10 Front Squat

10 Press

Hang Power Clean

6×3 increase weight each round

Tempo: 13X1 (3 second pause at the top of the knee

Squat Clean

3×3 @ 75% 3RM

Metcon (4 Rounds for reps)

2:00on/3:00off

x3

Obj. Repeatable reps on cleans
8 GHR

Remaining 2 min – As many Squat Cleans as possible @ 75% 3RM