CrossFit Geo – XFIT
WARM UP
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
4 Thoracic Bridge
5 Snatch Grip Deadlift
10 S-Waves
STRENGTH
Strict Press & Snatch Deadlift (No Measure)
On the 3min for 12min
5 Strict Press – build to heavy
5 Snatch Deadlift @ build from 6 to 9 RPE. Use straps if you have them
*Partner up and share barbells alternating between Strict Press and Snatch Deadlift, perform both movements in the 3min window. Total of 4 sets for each exercise.
Final week of increasing load
METCON
Metcon (Time)
RX
For time:
18 Toes To Bar > Hanging Leg
9 Squat Cleans
24 Toes To Bar
15 Squat Cleans
30 Toes To Bar
21 Squat Cleans @50/35kg
Cap 15mins
Rx+
For time:
3 Rope Climbs 15ft
9 Squat Cleans
5 Rope Climbs
15 Squat Cleans
7 Rope Climbs
21 Squat Cleans
135/95lbs
*If you don’t have a Rope, do Bar Muscle Ups 9-15-21 (Elite) or 9-12-15 (Advanced)