CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

Warm Up Flow (D)

Hip Rotation Flow

Banded Lat Stretch

2 Rounds

3 Hang Muscle Snatch

3 Overhead Squats

3 “No Foot” Hang Squat Snatch

3 Squat Snatch

Move to Movement Specific Warm Up

Empty Barbell Snatch Technique

STRENGTH

Snatch Series (Weight)

On a 15min rolling clock

5min to find a

Heavy Single Muscle Snatch + OH Squat

5min to find a

Heavy Single Power Snatch

5min to find a

Heavy Single Hang Snatch

METCON

2012 Regionals Event 2 (Time)

INTERMEDIATE

For time:

1600m Row (or 1200m Run/Ski)

50 Air Squats

30 Hang Cleans 60/40kg

ADVANCED

For time:

2000m Row (or 1600m Run/Ski)

40 Pistols

30 Hang Cleans 80/50kg

ELITE

For time:

2000m Row (or 1600m Run/Ski)

50 Pistols

30 Hang Cleans 100/60kg

*Hang Cleans can be power or squat

**Scaled option – lower weight on Hang Cleans