CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
20-30sec Dead Hang/Lat Stretch
10 Pressing Snatch Balance with dowel
15 Oscillating Squat Jumps*
STRENGTH
Snatch Series
EMOM 4min
Snatch with Pause just above knee
(Focus: shoulders on top of bar. Legs pushing into the ground)
1min Rest
EMOM 4min
Snatch with Pause just below knee
(Focus: keep chest up and don’t let hips shoot up)
1min Rest
EMOM 4min
Regular Snatch (Pick one cue to focus on and bring confidence to the lift)
*** Starting around 50-60% 1RM and gradually working up in weight if moving well
CONDITIONING
Rx
At the 00:00
600m Run
AMRAP till the 06:00
8 Power Cleans 60/40kg
8 Burpee Over Bar
Rest 3min
At the 09:00
600m Run
AMRAP till the 15:00
6 Power Cleans 70/45kg
8 Burpee Over Bar
Score is total Power Clean reps + Burpees
Advanced/Elite
At the 00:00
600m Run
AMRAP till the 06:00
8 Power Cleans 70/45kg
8 Burpee Over Bar
Rest 3min
At the 09:00
600m Run
AMRAP till the 15:00
6 Power Cleans 80/52.5kg
8 Burpee Over Bar
Score is total Power Clean reps + Burpees
Notes:
For todays workout we should be aiming to have at least 2mins on the AMRAP in remaining time and ideally 2:30-3mins. Scale run distance to 400ms to allow for this.