Community WOD

AnnouncementsFeb 22 - Oly Class & Ropes Course https://crossfitgeorgetown.wodify.comCrossFit Georgetown - CrossFitView Public WhiteboardActivationWarm-up ()

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Bro Sesh!

AnnouncementsFeb 22 - Oly Class & Ropes Course https://crossfitgeorgetown.wodify.comCrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Hamstrings Activation: 1x10 3 - way banded pull aparts (orange band) Forehead level Chest Level Lower Chest LevelWarm-upRowing warm up - help engage and use power 5 minutes of: At a 10 on the damper: 5 leg pulls only 10 legs + body pulls 15 full body -repeat till 5 minutes is up- Keeping the stroke rate on all 3 movements at a 16 or lowerA1: Incline Bench Press6x5 increase weight each roundB1: Incline Hammer Curllaying on an incline bench - feet

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Push + Pull

AnnouncementsFeb 22 - Oly Class & Ropes Course https://crossfitgeorgetown.wodify.comCrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Glutes, Hamstrings, Lower back, psoas Activation: 1x10 Banded GoodmorningsWarm-up2x 200m row 10 BB Goodmornings 10 Leg swings front to backDeadlift6x3 @ 80% 3RM Tempo: 31X4Metcon (4 Rounds for time)4 Rounds Rest 1:1 Ratio Obj. Same stead/hard pace200m Row 12 KB Suitecase DL (70/53) 100m Farmers Carry .4 Miles AB

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Barbell Cycling Day

AnnouncementsFeb 22 - Oly Class & Ropes Course https://crossfitgeorgetown.wodify.comCrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Thoracic Spine, Scaps, Banded Shoulder Stretches (green band), wrist stretches Activation: 1x10 Banded OHS (orange band)Warm-upWith BB 3 Tall Snatches 1 Pause OH Squat 3 Power Muscle Snatches 1 Pause OH Squat 3 Low Hang Muscle Snatches 1 Pause OH Squat 3 Floor Snatches 1 Pause OHSDrop Snatch6x3 increase weight slightly - NO Bend in the knee - https://youtu.be/bfI1YepyW5UHigh Hang Snatchhttps://youtu.be/HB874GSuwgI4x3 increase weight each timeMetcon (Weight)12min EMOM Obj. HeavyE2MOM: 3 Hang Snatch + 1 Snatch @ 80% 3RM rest the reaminder of

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Team Tuesday

AnnouncementsFeb 22 - Oly Class & Ropes Course https://crossfitgeorgetown.wodify.comCrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Glutes, Calfs, Shins, Scaps, Delts Activation: 1x20 Banded Alt. Superman (Orange band)Dynamic Warm up (No Measure)High Knees Butt Kicks Soldiers Lunges with Twist Backward Run Bounding Inch Worm + Push upMetcon (AMRAP - Rounds)Follow the Leader Split up into 2-3 teams 4-6 ppl per team Partner A does movement A Partner B can't go till partner A is done and so on keep going till time is up 30min time cap Obj - Steady Pace20 Wallballs (20/14) 200m run 10 Alt. DB Snatches

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