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


Snatch Series (Weight)


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


27-21-15 (Time)

For time:

400m Run

27 Shoulder to Overhead 60/40kg 400m Run

21 Power Snatch

400m Run

15 Squat Cleans