CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
90/90 hip flow
2 rounds
8 Prone Snatch Grip Shoulder Flex + Press Behind Neck
3 Super-Slow OH Squats with pause in bottom
STRENGTH
Snatch Series (Weight)
EMOM 18min
On the 90sec for 18min (12 sets)
Sets 1-3: 1 High Hang Power Snatch (from hip) + 1 OH Squat
Sets 4-6: 1 Hang Power Snatch from just above knee
Sets 7-9: 1 Hang Snatch from below knee
Sets 9-12: 1 Snatch
All sets at 90% of last week’s loads (deload)
METCON
Metcon (No Measure)
AMRAP 7min
10 Dual DB Deadlift 22.5/15kg
5 SHSPU or HSPU or 8 DB Push Press
3min Rest
AMRAP 7min
2,4,6,8,10…etc
Dual DB Hang Squat Cleans 22.5/15kg
Lateral Burpees over the DB’s
Notes:
Try and hold unbroken sets for the Deadlifts. If you want to work on a higher skill option, go with the SHSPU or HSPU and focus on making every rep look the same through the whole workout. DB Push press may be a good option if you want to make the workout more about work capacity and less about skill.
The second AMRAP will get spicy, especially after the first few minutes. Keep breathing on the DB Hang Cleans and try to find a steady rhythm on the burpees that allows you to keep moving.