CrossFit Geo – XFIT
20-30sec Dead hand/Shoulder Stretch
5/5/5 Squats *Wider foot position, Normal foot position, Narrow foot Position
5 Muscle Clean 5 Strict Press
Clean and Jerk Series
On the 2min for 18min
1. 5 reps TnG Power Clean Push Press (Approx. 6RPE and build)
2. 5 reps TnG Power Clean Push Press
3. 5 reps TnG Power Clean Push Press
4. 2 reps Hang Squat Clean Push Jerk @ moderate
5. 2 reps Hang Squat Clean Push Jerk @ moderate
6. 2 reps Hang Squat Clean Push Jerk @ moderate
7. 1 rep Squat Clean Split Jerk (Approx. 75% 1RM)
8. 1 rep Squat Clean Split Jerk (Approx. 80% 1RM)
9. 1 rep Squat Clean Split Jerk (Approx. 85% 1RM)
***Each week we will address the clean and jerk in a series format. It will allow us some exposure to TnG style cycling plus finish with a moderate-heavy single.
3x AMRAP 5mins with 2min Rest (19mins)
10 Bar Facing Burpee
10 Power Snatch 40/30kg
***2min Rest between each 5min AMRAP, continue rep count from where you left off on previous AMRAP.
Todays workout has one prescription for all levels with simple movements allowing for a consistent/challenging pace.
The barbell should be a load you can comfortably complete TnG reps with.
For a larger class with limited space complete burpee as lateral and not bar facing.
Option to also add a 200m run option for limited erg availability.