CrossFit Geo – XFIT
Warm Up
1-2min Bike/Row
2 Muscle Snatch + Slow Overhead Squat
2 Pause in Catch Power Snatch + Overhead Squat
2 Squat Snatch
STRENGTH
Snatch (*Start at approx 70% 1RM and build to Moderate/heavy. Use as primer for workout)
On the 2min for 12min
2 Snatch
**Power Snatch the first rep for as many sets as possible as you build**
METCON
3 Rounder x 3 + Rounds & Rounds (AMRAP – Reps)
RX Option
AMRAP 15min
3 rounds
9 Bar Facing Burpees
9 Squat Snatch @40/30kg
into
3 rounds
10 CTB
12 OH Squats @40/30kg
into
3 rounds
15 Bar Facing Burpees
12 CTB
into
Max rounds in remaining time
6 Bar Facing Burpees
4 Squat Snatch 60/40kg
Scaled Option
AMRAP 15min
3 rounds
9 Bar Facing Burpees
9 Power Snatch @40/30kg
into
3 rounds
9 Pull Up > Jump Pull Up > Ring Row
12 OH or Front Squats @40/30kg
into
3 rounds
15 Bar Facing Burpees
10 Pull Ups > Jump P/Up > Ring Row
into
Max rounds in remaining time
6 Bar Facing Burpees
4 Squat Snatch 40/30kg
RX+ Option
AMRAP 15min
3 rounds
9 Bar Facing Burpees
9 Squat Snatch @50/35kg
into
3 rounds
12 CTB
12 OH Squats @50/35kg
into
3 rounds
15 Bar Facing Burpees
15 CTB
into
Max rounds in remaining time
6 Bar Facing Burpees
4 Squat Snatch @75/50kg