CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds
20 sec Deadhang
4 Dive Bombers
6 Cossack Squats
5 Hang Muscle Snatch
STRENGTH
Hang Power Snatch (On the 2mins for 12mins
2 Hang Power Snatch
)
*Work up to a set of 2 @ 90% of last week’s top set over the 6 sets
**Deload Week
METCON
Metcon (No Measure)
AMRAP 6min
6 CTB (scaled options) > 3 Bar Muscle Ups
6 Box Jump Over Step Down 24/20inch
1min rest
AMRAP 6min
12/10cal Ski (Row)
12/10cal Echo Bike
1min rest
AMRAP 6min
12 Toes To Bar
12 Wall Balls 20/14lbs 10/9ft
*For large class stagger start groups on different AMRAPs and rotate through.
Intent: Mixed modal AMRAPs with a short 1 min rest period. Challenge yourself to complete the BMUs even though it may effect intensity on the first AMRAP as you will find intensity on the following AMRAPs.