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 Technique warm up

Snatch with Pause Above Knee

Snatch with Pause Below Knee

Snatch

STRENGTH

SNATCH SERIES (Weight)

Snatch Series “Rolling Clock 17mins”

EMOM 5min

Snatch with Pause just above kneecap

(Focus: shoulders on top of bar. Legs pushing into the ground)

1min Rest

EMOM 5min

Snatch with Pause just below knee

(Focus: keep chest up and don’t let hips shoot up)

1min Rest

EMOM 5min

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

METCON

AMANDA – one of THE GIRLS (Time)

For Time

9-7-5 Reps

Muscle-Ups

Squat Snatch 60/40kg

15min cap

Scaled Option

15-12-9

Chest To Bar > Pull Ups > Ring Rows

9-7-5 Reps

Squat Snatch > Power Snatch @70% 1RM