CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run/Row/Bike/Ski
10 Band Pull Aparts
10 Cossack Squats
5 Pressing Snatch Balance with dowel or bar
STRENGTH
Snatch (On the 2min for 12mins
3×2 building from 70% to 80%
3×1 building from 80% to 90%
*Start each set on the lower side of the percentage window. If they are feeling good increase each set within the window.)
METCON
Metcon (Time)
Rx
For time:
11-9-7
Squat Clean 60/40kg
20-15-10
Chest To Bar > scaled options
12min cap
Rx+
For time:
11-9-7
Squat Clean Thrusters 60/40kg
Bar Muscle Ups
12min cap
Intent: The goal is to provide the traditional gymnastic and weightlifting couplet. Rx+ goal is a “Semifinal” style event with high volume Bar Muscle Ups. If your goal is to practice Bar Muscle Ups but don’thave 5-8 Unbroken then scale reps to 9-7-5 or 5-4-3.