CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Spiderman lunge with Thoracic Rotation

10 Kip Swing

10 Snatch Grip Romanian Deadlift

5 Muscle Snatch

5 Snatch Grip Behind the Neck Press

*Before starting the workout, warm up to at least your 2nd to last weight.

CONDITIONING

Team of 3 workout, Share Anyhow

AMRAP 35mins

60 Wall Balls 30/20lb

60 TTB

60 Power Snatch* 40/30kg

50 Wall Balls

50 TTB

50 Power Snatch* 50/35kg

40 Burpee Over Bar

40 CTB

40 Power Snatch* 60/40kg

30 Wall Balls 30/20lb

30 CTB

30 Power Snatch* 70/45kg

20 Burpee Over Bar

20 CTB

20 Power Snatch* 80/52.5kg

Max Cal/Bike/Row/Ski (one athlete must be running 200m at all times during erg effort)

*Power Snatch: The goal for this workout is to perform power snatches for as long as possible. Once the load becomes too heavy, you may switch to squat snatch or clean and jerks.

It’s acceptable for one member to transition to clean and jerks earlier than the others.

Notes:

Saturday’s team workout is for a team of three. With a considerable number of reps to complete before reaching max calories in the remaining time, many athletes may find they do not finish this chipper. Share the reps across the team.

Athletes may lower or adjust the weight increases for the power snatch to more appropriate levels or keep the load the same for multiple rounds. Alternatively, one athlete may switch to clean and jerks halfway through the workout while the rest of the team continues with the snatch.