CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Bike/Ski
20/20 sec Front Rack Opener
5 Full Grip Front Squat
5 Tall Clean
5 Dive Bombers
STRENGTH
Hang Clean & Push Jerk
On the 2mins For 12mins
3x (Hang Clean + Push Jerk) building to slightly heavier than last week
*Start at 65% – 70% Hang Clean and build every 1-2 sets to 8-8.5RPE
METCON
Metcon (No Measure)
Rx
AMRAP 17min
40 Double Unders
10 TTB
4 Wall Walk
Rx+
AMRAP 17min
40 Double Unders
10 Unbroken TTB
25ft HS Walk
Intent: Goal is to move continuously over 17mins in this gymnastic biased triplet. Break reps and strategise where you rest to allow for your best score. Focus on finding your breathing rhythm/efficieny during these movements