CrossFit Geo – XFIT

CROSSFIT OPEN 24.2

Workout to be released by CrossFit HQ on 9th March.

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:

Jerk Complex

1 Push Jerk + 1 Split Jerk

*Complete the first three sets at approx. 65-70% 1RM Clean and Jerk, if you are moving well increase for the following three sets.

CONDITIONING

AMRAP 16mins

15 Box Jump Step Down 24/20″

20 KB Swings 24/16kg

30/25cal Bike/Row/Ski or 400m Run

10mins Recovery/Stretching Major Muscle Groups

*Utilize bands, Foam rollers Etc

Notes:

If you are completing the CrossFit Open tomorrow then move through this workout at a comfortable pace. If you are not then push the pace and aim for over 4 rounds.