CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

5 Muscle Clean

5 Push Press with pause over head

5 Split Jerk

15 Oscillating Squat Jumps*

STRENGTH

On the 90sec for 9mins

Clean and Jerk

1 rep @ 80% 1RM

***Aim to pause in the catch of the split jerk. Complete all reps at 80% 1RM.

CONDITIONING

Rx

AMRAP 16min

8 TTB

4 Power Clean 70/45kg (Ad/Elite 90/60kg)

8 TTB

4 Wall Walks

***Every 4min, including 0:00, complete a 200m Run

Notes:

Athletes can approach this workout in two different ways.

One is to take the challenge and go for the heavier power clean.

Its okay if this means that the overall pace/intensity of the workout decreases to maintain strength on the barbell.

Alternatively if you are looking for more of a de-load in weight and more intensity choose a load that is comfortable to complete as 4 quick singles.