Category: W.O.D.

CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Roll: Lats, Scaps, Throacic Spine, PVC Shoulder stretches, couch stretch, Hamstrings Activation: 1x10 Banded OH SquatsBarbell 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 SquatHang Snatch4x3 @ 80% 3RM Don't have a 3RM: 1 RM x .93 ~ 3RM ~3RM x.80 = working weightMovement Break DownGlute Ham Raises (GHR) 1. Knees Tight at the bottom of the pads - (knees shouldn't

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CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Roll: Lower back, glutes, psoas, hamstrings Activation: 1x10 Banded goodmoringsWarm-up2x 10 Leg swings front to back 10 Banded walks front to back ---THEN--- take 5-10 minutes to warm up to working DL weightMetcon (AMRAP - Rounds)25min AMRAP (obj. steady pace) Partner A starts where Partner B leaves off - total rounds countsPartner A: Run 400m Partner B: 3 Deadlifts @ 80% 3RM 6 AKBS (53/35) 9 GHD Sit ups

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CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Thoracic Spine, Psoas, Hip flexor banded stretch Activation: 1x10/10 Bent knee firehydrantWarm-up2x 10 Banded walks side to side 8 Barbell Front squats 6 Cal ABFront Squat4x3 @ 80% 3RM Tempo: 12X4Metcon (5 Rounds for time)5 Rounds Rest 1:1 Ratio Obj: same hard pace9 Thrusters (135/85) 6 AB Cal 3 T2B

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CrossFit Georgetown - CrossFitJan 4 - Rowing Clinic Jan 11 8A.M. Oly Class 10A.M Nutrition ChallengeView Public WhiteboardActivationFoam Roll: Quads, IT Band, Calfs, Shins, GlutesWarm-upAirbike Relay Race Swtich every minute (based on how many ppl per team) -Team with the most CAL wins - Losing teams do a plank for 2 minutes.Metcon (AMRAP - Rounds)25 min AMRAP both partners work at the same time. Partner A will leave off where Partner B stopped - switch then run. Total rounds countPartner A 400m Run Partner B 12 Wall Balls (20/14) 9 Power Cleans @ 75% 3RM 6 Sit Ups

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CrossFit Georgetown - CrossFitJan 4 - Rowing Clinic Jan 11 8A.M. Oly Class 10A.M Nutrition ChallengeView Public WhiteboardActivationFoam Roll: Thoracic Spine, Pecs, Scaps, Traps Activation: 1x10 Banded Pull apartsWarm-up3x 10 plate flys (5/2.5) 200m Row 10 Ring RowsPiston DB Bench Press4x5 increase weight each round 11X3Metcon (4 Rounds for reps)3:00on/1:00off x450 DU 10 Dips 5 DB Floor Press (50/35)

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