CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

4 Hang Muscle Snatch + 4 Pause Overhead Squats


Hang Snatch (Hang Snatch

On the 2min for 12min

*Start at 65% 1RM Snatch and build to slightly heavier than last week. Preferably a Squat Snatch unless mobility is a limiting factor


Metcon (No Measure)


15mins moving through for Quality

3 Toes To Bar

4 Pull Ups

5 Push Ups

15/12 Cal Bike/Row/Ski

3 Power Snatch @40/30kg

4 Thruster

5 Power Clean

200m Run


For those doing the CrossFit Open on Saturday approach this at a conservative pace. Can be treated as an “Active Recovery” piece.

For those doing this at full intensity, the goal is to get 15min of continuous mixed modal conditioning with minimal barriers to being able to move from one movement to the next. Aim to go unbroken as much as possible. 3-4 rounds will be a good goal for most people