CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
6 ATG Split Squats Per Side
20/20sec Per Side Front Rack opener
10 W-Vs
STRENGTH
Split Jerk (Weight)
Every 2 mins for 6 mins @ light
Push Press with pause at top of press
Push Jerk with pause in bottom of dip
Split Jerk with pause in receiving
into
Every 2 mins for 10 mins
2 Split Jerk
*Use the first part as a primer for your split jerk
*No more than 80% of last weeks load
METCON
Dumbbell Day (Time)
3 rounds for time
20 Deficit Push-ups on DB’s
20 Dual DB Push Press 22.5/15kg
30 Dual DB Deadlifts
20/15cal Row/Bike/Ski
Rest 2min
Cap 18mins
Intent: DB muscular endurance stimulus. Challenge yourself to perform large sets with quality form. Push the erg to earn the rest each round