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
Metcon (AMRAP – Rounds and Reps)
On the 3min for 18min
16/12cal Row/Bike/Ski
10 Lateral Burpees over DB’s
10 DB Thrusters 22.5/15kg
Score is slowest round, work cap 2:30 per round
Intent: Repeatable and sustainable efforts, aiming to finish all rounds under 2:30mins. If you are unable to complete the first round within the 2:30 cap scale cals and reps.
Hang Power Snatch
On the 2 mins for 12 mins
3 Hang Power Snatch
*Pause in receiving position
*Complete all working sets at approx. 77-80% 1RM HPS. Increase of 2-5% from last week.