CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead hang or Eagle Hang

6/6 Half kneeling plate overhead side bends

(5 Strict Press in Push Jerk receiving position

5 strict press in Split Jerk receiving position

STRENGTH

17min window to warm up and complete:

Every 2mins for 12mins

Jerk Complex

1 Push Jerk + 1 Split Jerk

*Complete the first three sets at approx 72-75% 1RM Clean and Jerk, if you are moving well increase for the following three sets.

*Novice lifters may go on the 90sec and use light loads to get some repetition practice

CONDITIONING

AMRAP 15mins for quality

20/16cal Bike/Row/Ski

4 Strict TTTB

8 Push Ups

12 Air Squats

200m Run

6 Power Snatch @light-moderate

6 Overhead Squats or Front Squats

10mins Recovery/Stretching Major Muscle Groups

*Utilize bands, Foam rollers Etc

Notes:

If you’re participating in the CrossFit Open tomorrow, approach this workout at a comfortable pace.

However, if you’re not, feel free to intensify the effort and add more weight to the barbell.