CrossFit Geo – XFIT


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


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 (No Measure)

AMRAP 7min

10 Dual DB Deadlift 22.5/15kg

5 SHSPU or HSPU or 8 DB Push Press

3min Rest

AMRAP 7min


Dual DB Hang Squat Cleans 22.5/15kg

Lateral Burpees over the DB’s


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.