CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

10 Alternating Slow Pause Cossack Squats

10 W-vs

5-10 Slow tempo OH Squat with dowel/BB

STRENGTH

Snatch Series 15min Clock

On the 90sec for 4sets

2x (Muscle Snatch + Tall Snatch)

Rest 90sec

On the 90sec for 5sets

2x (Pause Power Snatch into Overhead Squat)

*Start at approx. 6-7RPE on each complex and build to mod-heavy from there.

If tall Snatch is too challenging at the empty bar allow athletes to perform as high hang snatch.

Pause on Power Snatch is in the receiving position, completing the Overhead Squat from the paused catch position.

METCON

Total time 20mins

Scaled

AMRAP 5mins

10 Burpee to touch Pull-up Bar

15 Wall Balls

Rest 1min

AMRAP 8mins

12 Hanging Leg Raise

8 Power Snatch @light

6 Thruster

Rest 1mins

AMRAP 5mins

10 Burpee to touch Pull-up Bar

15 Wall Balls

Rx

AMRAP 5mins

10 Burpee Pull-ups

20 Wall Balls 10/9ft 20/14lbs

Rest 1min

AMRAP 8mins

15 TTB

10 Power Snatch 50/35kg

7 Thruster

Rest 1mins

AMRAP 5mins

10 Burpee Pull-ups

20 Wall Balls

Notes:

This may look like three separate workouts but the one minute rest will only be enough for partial recovery.

So approach it with a pace that is sustainable for 20mins.

Ideally your final 5mins is almost the same amount of reps as the first 5mins.