CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
30sec Per/side Shoulder Stretch
Move to Movement Specific Warm Up
Empty Barbell set of First Complex
STRENGTH
Clean & Jerk Series (Weight)
Clean and Jerk Series
20min rolling clock
On the 2min for 6min
2x (Hang Power Clean + Push Jerk)
On the 2min for 6min
2 Power Clean + 1 Push Jerk + 1 Split Jerk
On the 2min for 8min
1 Clean + Split Jerk
Build from 75% 1RM CJ to slightly heavier than last week
METCON
Metcon (AMRAP – Reps)
On the 4min for 20min
20/15cal Row/Bike/Ski
10 Burpee Box Jump Overs 24/20inch (advanced 30/20inch)
Max reps TTB till the 3min
Score is total TTB
Large Class: Stagger 2 groups by 2min
TTB Reps