CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Hip Rotation Flow
30sec Per/side Shoulder Stretch
200m Run/Row/Ski/Bike
Move to Movement Specific Warm Up
Coach Led Snatch Technique warm up
STRENGTH
Snatch (11 x 1)
EMOM 11min “Snatch Waves”
1. 75%
2. 80%
3. 85%
4. Rest
5. 80%
6. 85%
7. 90%
8. Rest
9. 85%
10. 90%
11. 95%
*1 Snatch at target percentage of 1RM. Write out your weights in kg before starting.
METCON
Metcon (Time)
SCALED
For Time
25 Wall Balls
12 Burpee Box Jump Overs @24/20inch
12 Clean and Jerks @60/40kg
12 Burpee Box Jump Overs
25 Wall Balls
RX
For Time
32 Wall Balls
16 Burpee Box Jump Overs @24/20inch
12 Clean and Jerks @75/50kg
16 Burpee Box Jump Overs
32 Wall Balls
ADVANCED
For Time
32 Wall Balls
16 Burpee Box Jump Overs @24/20inch
12 Clean and Jerks @90/60kg
16 Burpee Box Jump Overs
32 Wall Balls