CrossFit Geo – XFIT

Warm Up

2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

20 Per/Side Front Rack stretch

4 Slow Full Grip Pause Front Squats

STRENGTH

Front Squat Complex (Weight)

3 sets at approx. 8RPE across:

1 Squat Clean
1 Tempo Front Squat (3sec lower)
1 Front Squat
1 Squat Clean
1 Tempo Front Squat (3sec lower)
1 Front Squat

*Complete three working sets @8RPE, Goal is to receive the first clean in a perfect Squat position, with minimal adjustment needed between following reps. Keep rest short 10-15seconds before the second Squat Clean

METCON

Power til the End (AMRAP – Reps)

AMRAP 14mins

15 Burpee Over Bar

25 Single Dumbell Overhead Lunge @22.5/15kg

*Power Snatch @60/40kg

6-8-10-12..

*Each round the power snatch will increase by 2 reps