Week 16 – Cycle 1 – Barbell Cycling

by | Mar 5, 2020 | W.O.D.

Announcements

Mar 7 – Oly Class
Mar 8 – Athleta @ the Domain 1-3PM 20% off ENTIRE purchase
Mar 21 – Oly Class

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Thoracic Spine, Scaps, Lats, Traps, Wrist, PVC Pipe Shoulder Stretches

Activation: 1×20 Banded OH Squats (orange band)

Warm-up

2x

10 Muscle Snatch

10 OH Squats

10 Behind the neck Press

200m Run

Snatch Balance

4×3 increase weight each round

Dip + Drop under bar – full squat

Snatch

4×3 increase weight each round

Metcon (Time)

4 RFT

15 min time cap

Obj. Heavy
2 Snatch @ 90% 3RM

8 T2B

9/6 Cal AB