CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

10 Deadbugs

5 Full Grip on Bar Pause Front Squats

STRENGTH

Clean Series (Weight)

On the 90sec for 12:00min (9 total sets)

0.00, 1:30, 3:00 min
Power Clean + Hang Clean + Clean
@approx 70-75% 1RM Clean

4:30, 6:00, 7:30 min
Power Clean + Hang Clean
@approx 80-85% 1RM Clean

9:00, 10:30, 12:00 min
1 Clean
@approx 80-90% 1RM Clean

*Each week the series will vary slightly, but always finish with heavy singles

METCON

Metcon (Time)

5 rounds for time

Rx

70 Double Unders

16 Single KB Hang to Overhead 24/16kg

8 Handstand Push Ups > scaled options

Rx+: 32/24kg and Deficit 2″ HSPU

Cap 15mins

Intent: Shoulder intensive Sport piece. Aim to stay efficient and relaxed on double unders and KB Hang snatch to manage muscle fatigue on Handstand Push Ups. Each round should take you between 2-3mins. Scale to fit within time frame.