CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
4 Shinbox to forward lean
4 Hang Muscle Snatch + 4 Pause Overhead Squats
STRENGTH
Snatch (EMOM 16min )
1 Snatch
*Start at 75% 1RM and increase by approx. 2.5% after every 2 successful reps. Successful reps must also be completed with perfect form before moving up
METCON
Metcon (Time)
RX
For time:
20 Chest To Bar > pull up progression
30 OH Squats 95/65lbs
75 Double Unders
20 Chest To Bar
20 Front Squats 135/95lbs
75 Double Unders
20 Chest To Bar
10 Front Squats 185/125lbs
75 Double Unders
20min cap
Rx+
For time:
15 Bar Muscle Ups
30 OH Squats 95/65lbs
75 Double Unders
15 Bar Muscle Ups
20 OH Squats 135/95lbs
75 Double Unders
15 Bar Muscle Ups
10 OH Squats 185/125lbs
75 Double Unders
20min cap
Intent: This workout is a high skill/load sport piece. Choose progressions that you would be confident to finish within the time cap