CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

Hip Rotation Flow

Banded Lat Stretch

2 Rounds

3 Hang Muscle Snatch

3 Overhead Squats

3 “No Foot” Hang Squat Snatch

3 Hang Squat Snatch

Empty Barbell Snatch Technique

Strength

Snatch (Every 90 sec’s For 3 sets

2x (1 Below Knee Hang Power Snatch + 1 Overhead Squat)

into

Every 90 sec’s For 4 sets

2 Below Knee Hang Squat Snatch

into

Every 2mins For 3 sets

3 Below Knee Hang Snatch Pull @100-105%1RM

)

*Total time 15mins

Add weight for Hang Squat Snatch from below knee

Aim to start at 70% and increase each set.

Each week we will complete the snatch from a different position

Conditioning (AMRAP – Reps)

AMRAP 12mins

3-6-9-12-15-18..etc

Muscle/Power Snatch @40/30kg

Handstand Push Up

Burpee Over Bar

METCON