DELOAD WEEK DAY 4

Announcements

Mar 21 – Oly Class

Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Psoas, Thoracic Spine, Wrist, Banded Shoulder Stretches (green band)

Activation: 1×10/10 Deadbug Pallof Press (orange band)

Warm-up

3x

10 BB Front Squats

10 BB Press

200m Row

Clean and Jerk

5×6 increase weight each round – going only to about 70% of your 3RM

Metcon (Weight)

15 min EMOM
Min 1: 3 Power Cleans @ 60% 3RM

Min 2: 200m Run

Min 3: 7 Strict HSPU