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 (In a 12min Window

Find a Heavy Snatch x 2 reps

*Start at 75-80% and build to a quality heavy double. )

Try not to rest more than 10seconds between reps

METCON

Metcon (Time)

RX Option

For time

60 Double Unders buy-in

then

14-12-10-8-6-4

Pull Ups > Pull Up options

Deadlifts @70/45kg

Hand Stand Push Up > Push Ups

then

60 Double Unders cash-out

Cap 18mins

Rx+

For time

100 Double Unders buy-in

then

16-14-12-10-8-6

Chest to Bar

Deadlifts @80/55kg

Hand Stand Push Up

then

100 Double Unders cash-out

Cap 18mins