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


Every 90sec for 3 sets

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

into Every 90sec For 4 sets

2 Hang Squat Snatch

into Every 2mins For 3 sets

3 Hang Snatch Pull @95-100%1RM

*Total time 15mins. Aim to start at 70% and increase each set. Each week we will complete the snatch from a different position.





6 rounds for time:

8 Chest To Bar

16 DB Hang Snatch @22.5/15kg

50 Double Unders

Cap 15mins


4 Bar Muscle Ups

12 DB Hang Squat Snatch @22.5/15kg

50 Double Unders