CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run/Row/Bike/Ski

10 Band Pull Aparts

10 Cossack Squats

5 Pressing Snatch Balance with dowel or bar

STRENGTH

Snatch (On the 2min for 18mins

3×2 building from 75% to 85%
3×1 building from 85% to 90+%)

*Start each set on the lower side of the percentage window. If they are feeling good increase each set within the window

METCON

Metcon (Time)

Rx

For time:

21 Dual Dumbbell Hang Clean + Jerk @22.5/15kg

18 Chest to Bar > scaled

15 Dual Dumbell Hang Clean + Jerk

15 Chest to Bar

9 Dual Dumbell Hang Clean + Jerk

9 Chest to Bar

Cap 15mins

Rx+

For time:

21 Dual KB Hang Clean + Jerk @24/16kg

10 Bar Muscle Ups

15 Dual KB Hang Clean + Jerk

8 Bar Muscle Ups

9 Dual KB Hang Clean + Jerk

6 Bar Muscle Ups

Intent: This is a strength-skill workout. Pick a workout variation that is suitable for your skill level that allows you to complete within the time cap.