CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds
4 Shin Box plus forward lean
10/10 Pulse in shinbox with chest over knee
8 Slow Pressing Snatch balance*
*Pressing snatch balance can be completed with bar or dowel
STRENGTH
Snatch (In a 16min Window Complete following
4×1 @ 87-92% estimated current 1RM
)
*Start conservatively today. Today is about accumulating 4 quality reps at a somewhat heavy load, but definitely not maximal. We will build each week.
METCON
Metcon (Time)
Rx
5 rounds for time:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
@60/40kg
Scaled
Moderate weight
Rx+
5 rounds for time:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
@70/45kg
Cap 20mins
Notes:
This is a repeat test from Starr Strength the “Running DT” a twist on the CrossFit classic DT. Choose a weight that is comfortable to do each component of the complex unbroken and possibly if needed a round or two unbroken. Be strategic on breaks to allow you to move the fastest overall.