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 Series (No Measure)

Snatch Series
On the 2:30min for 15mins

Snatch

Rnd 1 & 2: 5reps @approx 65% 1RM Snatch
Rnd 3 & 4: 4reps @approx 75% 1RM Snatch
Rnd 5 & 6: 3reps @approx 85% 1RM Snatch

METCON

Deads Burpees Bar (Time)

All 15 min time cap

RX Option

5 Rounds for time:

14 Deadlifts @70/45kg

12 Bar Facing Burpees

10 Chest to Bar

Scaled Option

5 rounds for time:

12 Deadlifts @60/40kg

10 Bar Facing Burpees

8 Pull-ups / Ring Rows

AdvancedOption

5 Rounds for Time

14 Deadlifts @70/45kg

12 Bar Facing Burpees

6/5 Ring Muscle Ups