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
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.
Weightlifting
METCON
CONDITIONING
CONDITIONING
6 rounds for time:
8 Chest To Bar
16 DB Hang Snatch @22.5/15kg
50 Double Unders
Cap 15mins
Rx+
4 Bar Muscle Ups
12 DB Hang Squat Snatch @22.5/15kg
50 Double Unders