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7/27/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillHang Snatch High Pull + Hang Power Snatch (3×7)Please find contact, use a consistent wide grip, and work on form and speed!Push Press (70%x3 80%x3 90%x3+)Metcon4 rounds:

200 m run
10 burpee pull ups
10 ring dips / dipsCloseout3 rounds:

5 GHD sit ups
60 sec plank
10 weighted russian twists

By |July 26th, 2016|Workout of the Day|Comments Off on 7/27/16

july 25, 2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillHang Clean High Pull + Hang Power Clean+ Front Squat + Power Jerk (7 rounds )first two should be warm ups… count these as part of your 715 minutes to completeSotts Press, Front Rack (5×5)7 min. to complete

about 1 min. in between setsBack Squat (70%x3, […]

By |July 24th, 2016|Workout of the Day|Comments Off on july 25, 2016

7/22/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillBack Squat (5×65%, 5x 75%, 5+x85%)Bench Press (5×65%, 5x 75%, 5+x 85%)Deadlift (5×65%, 5×75%, 5+x85%)Mobility20 min mobility/stretching

By |July 21st, 2016|Workout of the Day|Comments Off on 7/22/16

7/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill3 position Power Snatch: mid shin, below knee, hang (7 rounds )Get set at each position before takeoff20 minutes to completeOverhead Squat (5×5)1:30 between setsSnatch Balance (5×3)Drop a couple inches on the first, a little further on second, and a little further on third. We are not catching […]

By |July 19th, 2016|Workout of the Day|Comments Off on 7/20/16

7/18/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillPower Clean+ FS From three positions: Mid shin, below knee, hang (7 Rounds )Push Press (65%x5, 75%x5, 85%x5+) ()

By |July 17th, 2016|Workout of the Day|Comments Off on 7/18/16

7/15/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm UpShoulder wrist elbow circles
10 dislocations
10 leg swings EL Front/Back
10 leg swings EL left/right
10 RDL’s with a pause
Burgener snatch warm up (stop at muscle snatch)GymnasticsPike push ups

5, 5, 3, 2, 1

Try to increase depth and height of feet (add box if you can as reps get lower)

8 minutes […]

By |July 14th, 2016|Workout of the Day|Comments Off on 7/15/2016

7/13/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-upShoulder wrist elbow circles
10 dislocations
10 leg swings EL Front/Back
10 leg swings EL left/right
10 Good Mornings
Burgener clean warm upStrength/SkillHang Power Clean (3x3x3x3x3 )10 minutes to complete

Stay light and fast… work on form! That’s the goal this summer, don’t forget!

Please Please Please Find contact with the hips and don’t increase […]

By |July 12th, 2016|Workout of the Day|Comments Off on 7/13/16

July 11 2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillWarm-upArm elbow, wrist circles
leg swings (front and side)
10 good mornings with pause
Burgener warm up (snatch grip )Hang Power Snatch (5×3)2 second pause before take offClean Pull (5×5)MetconRun 200 M

30 Double Unders
15 Front rack KB thruster (26/22)

Run 200 M

30 Dips
15 Ring Rows

Run 200 M

30 Double Unders
15 Front rack KB […]

By |July 10th, 2016|Workout of the Day|Comments Off on July 11 2016

07/08/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardMovementsPower Clean (5×3)Clean Pull (5×5)MetconMetcon (AMRAP – Reps)7 Min AMRAP

10 Pike Push Ups
5 Deadlifts (70% 1RM)
10 broad jumpsCloseout50 Meter Farmers Carry
50 Meter Overhead Farmers Carry
50 Meter Farmers Carry
50 Meter Front Rack Carry

By |July 7th, 2016|Workout of the Day|Comments Off on 07/08/2016

7-6-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up1 minute jumping jacks
10 banded pull aparts
10 banded external rotations
10 banded dislocations
10 ball slams
10 push ups
10 caterpillars
10 wall squats
10 russian baby makers
1 min jump ropeStrength/SkillBench Press (10 rounds 3 reps )MetconMetcon (Time)400 meter run

3 rounds:
10 push press
10 front squat

400 meter run

3 rounds
15 pull ups
15 med ball cleans

400 meter […]

By |July 5th, 2016|Workout of the Day|Comments Off on 7-6-16