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*

Snatch (Snatch Waves

EMOM 11min
1 Snatch at target percentage of 1RM
(Write out your weights in kg before starting)

1. 75%
2. 80%
3. 85%
4. Rest
5. 80%
6. 85%
7. 90%
8. Rest
9. 85%
10. 90%
11. 95%
)

*** If feeling good, spend an additional 3-5min working on some heavier singles.

***Make sure to spend a good amount of time warming up before starting the snatch waves.

Scale percentages if needed to ensure you are getting quality reps in.

CONDITIONING

Rx

For time:

600m Run

into

5 Rounds

6 Squat Clean Thrusters 50/35kg

7 CTB

9 DB Bench Press 22.5/15kg or 12 Push-ups

Cap 18mins

Advanced/Elite

For time:

600m Run

into

5 Rounds

3 Rope Climbs

6 Squat Clean Thrusters 60/40kg

9 DB Bench Press 32.5/22.5kg or 15 Push-ups

Cap 18mins

Notes:

Todays metcon starts with a 600m buy in which will elevate the heart rate before going into the triplet.

Look to push the run but not to a point that will have you resting a lot through the 5 rounds.

Scale the workout as needed so that each round of triplet can be completed in 2-3min.