CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds
4 Shin Box plus forward lean
10/10 Pulse in shin box with chest over knee
8 Slow Pressing Snatch balance*
STRENGTH
In a 20min Window complete following
Snatch – 1RM test
Suggested build up below
5 @ 40% (include some Power Snatch and some reps pausing in receiving)
4 @ 50% (include some Power Snatch and some reps pausing in receiving)
3 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 94%
1 @ 98-102%
1 @ 103-105% if feeling good
Testing!
This is our second test for this week.
Next weekend we will have the final two tests Clean and Split Jerk, completed separately.
The majority of the class time will be allocated the strength test which will then be followed by the partner AMRAP
METCON
AMRAP 20mins
Partner Workout, Share Anyhow
RX
40/30 Cal Bike/Row/Ski
30 Dual KB Deadlift @24/16kg
30 HSPU
20 Burpee CTB
RX+
40/30 Cal Bike/Row/Ski
30 Dual KB Deadlift @32/24kg
30 Strict HSPU
16/12 Burpee BMU
Notes:
No need to share reps evenly through the 20mins. Work as a team to achieve the best score.