CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

20 Per/Side Lat Stretch

4 Hang Muscle Snatch

4 Pause Overhead Squats

STRENGTH

Hang Snatch (Every 2mins for 12mins
2 Hang Snatch)

*Start at 65% and if moving well build to a moderate load (75-85%) for the final 3 sets. We will look to increase each week on our final 3 sets

METCON

Run Barbell Run (Time)

Every 5mins for 20mins

200m Run

12 Deadlifts 60/40kg (RX+ 70/45kg)

9 Hang Power Cleans

6 Push Jerks

200m Run

Intent : Moderate load barbell cycling atrelatively high power output. Slowest round is your score. Scale to a load you can try to hold close to unbroken most rounds and keep round under 3min