CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
3x Squat Flow
2x Inchworm
10 Dead Bugs
200m Run/Row/Ski/Bike
2 sets
5 Muscle Clean
5 Tall Clean
5 Front Squat
Move to Movement Specific Warm Up
STRENGTH
Clean (2 x 2
1 x 5
1 x 10
)
In a 20min Window Complete following
Clean
2×2 @slightly greater than last week
1×5 TnG at approx 20-30% less than above 2
1×10 TnG at approx. 20-30% less than above 5
*We will look to increase loading each week on heavy double
METCON
Power AMRAP (AMRAP – Reps)
RX
AMRAP 20mins
24/18cal Row/Bike/Ski
3 Power Snatch @40/30kg
3 Hang Squat Snatch
3 Overhead Squat
7 Bar Muscle Ups / 14 Pull Ups
3 Power Snatch
3 Hang Squat Snatch
3 Overhead Squat
SCALED
AMRAP 20mins
24/18cal Row/Bike/Ski
3 Power Snatch @40/30kg
6 Front Squat
14 Lateral Burpees
3 Power Snatch
6 Front Squat