CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
5 Strict Press with Slow negative into full grip Front Rack
5 Slow Eccentric Front Squats
4 Shin Box with forward lean
STRENGTH
Paused Front Squat (In a 20min Window Complete Following
Pause Front Squat (Slightly heavier than last week)
1×3 @ 8+RPE
2×5 @ 10% less than above set of 3
)
METCON
CrossFit Open 19.4 (Time)
RX Option
3 Rounds
10 Snatches @95/65lb
12 Bar Facing Burpee
Rest 3mins
3 Rounds
10 Bar Muscle Up
12 Bar Facing Burpees
Cap 12mins
Scaled
For Total Time
3 Rounds
10 Snatches @65/45lb
12 Bar Facing Burpee
Rest 3mins
3 Rounds
10 Pull-ups
12 Bar Facing Burpees
Cap 12 mins