CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
1x Lunge Flow + Dive Bomber P/Side
2 Rounds
20/20sec Front Rack Stretch
5 Full Grip Front Squat
5 Tall Cleans
5 Hang Squat Clean with a pause in the receiving position
STRENGTH
Hang Clean Complex (Weight)
Every 2mins For 12mins
Hang Clean Complex
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
(2 times through the complex 1 set)
*Aim to start @75% and build every 1-2 sets to a Heavy load (9RPE)
Final week we will find a 1RM Hang Clean
METCON
Running Wall Ball Jackie (Time)
Benchmark Friday
For time:
800m Run
50 Wall Balls
30 Pull Ups