CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Bike/Ski

5 Dive Bombers

10 W-Vs

5 Strict Press in Push Jerk receiving position (pause top and bottom)

STRENGTH

Jerk (On the 2min for 10min

3 TnG Push Press + 1 Push Jerk

)

*Start at 6-7RPE and finish with at least 1 set greater than last week

Take from rack. Reset between last push press and Push Jerk, rather than TnG.

METCON

Metcon (No Measure)

AMRAP 18min

200m Run

5 Power Snatch 60/40kg

200m Run

15 V-Ups (Quarter final standard)

Notes:

This workout has predominantly a cardio stimulus. It can be performed Rx even if 60/40kg is a load you need to have 5-10 seconds between reps.

Intensity can still be found in the run and V-Ups.

Quarter final standard: Feet and hands leave the floor at the same time. Feet remain above knees and together. Hands must touch feet above the height of the head.