CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
Warm Up
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)
SNATCH SERIES
Snatch Series
On an 18min rolling clock, perform the below sets on the 90sec.
For each exercise, start with light load and finish with mod-heavy load
4 sets of:
6 TnG Muscle Snatch + 6 OH Squat
4 sets of:
4 TnG Power Snatch + 2 OH Squat
4 sets of:
2 Hang Snatch
METCON
27-21-15 (Time)
For time:
400m Run
27 Shoulder to Overhead 60/40kg 400m Run
21 Power Snatch
400m Run
15 Squat Cleans