CrossFit Geo – XFIT
WARM UP
WARM UP
2 Rounds
1-2min Bike/Row
4 Shinbox to forward lean
20 Per/Side Front Rack stretch
4 Muscle Clean
4 Slow Full Grip Pause Front Squats
STRENGTH
Front Squat Complex (Weight)
3 sets working up to heavier than last week
1 Squat Clean
1 Tempo Front Squat (3 sec lower)
1 Front Squat
1 Squat Clean
1 Tempo Front Squat (3 sec lower)
1 Front Squat
*Complete three working sets, working up to heavier than last week. Goal is to receive the first clean in a perfect Squat position, with minimal adjustment needed between following reps. Keep rest short 10-15 seconds before the second Squat Clean
METCON
Metcon (No Measure)
RX
AMRAP 12min
200m Run
6 Right Arm Kettlebell Hang to Overhead @24/16kg
6 Left Arm Kettlebell Hang to Overhead
*Hang to Overhead can be performed as Snatch or Clean and Jerk
Rx+
AMRAP 12min
200m Run
6 Right Arm Kettlebell Hang to Overhead @32/24kg
6 Left Arm Kettlebell Hang to Overhead