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

Move to Movement Specific Warm Up

Empty Barbell Snatch Technique

STRENGTH

SNATCH (No Measure)

Every 90sec’s For 3 sets

2x (1 Power Snatch + 1 Overhead Squat)

into

Every 90sec’s For 4 sets

1 Squat Snatch

into

Every 2mins For 3 sets

3 Snatch Pull @105-110%1RM

*Total time 15mins.

Aim to start at 70% and increase each set. Each week we will complete the snatch from a different position

METCON

AMRAP 12 mins (AMRAP – Rounds and Reps)

“Pairs, Share Anyhow”

(Option to do individually also)

20-30-40-50…

Kettlebell Hang Snatch @24/16kg (or DB if not proficient)

Box Jump Over

Toe To Bar