CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
1 Lunge Flow per side
5 Muscle Snatch + Slow Overhead Squat
20/20sec Pec/Shoulder Stretch
STRENGTH
Snatch Series (Weight)
On the 90sec for 9min (6 sets)
1 Power Snatch + 1 Snatch
*Start at approx 6-7RPE and build to approx 80% of last week’s top set.
*Deload Week
METCON
Metcon (No Measure)
Rx
AMRAP 16mins
15 V-Ups
5 Power Snatch @60/40kg
5 Front Squat @60/40kg
*Every 4mins including the 0:00 complete 10 Burpee Over Bar
Rx+
AMRAP 16mins
15 GHD Sit ups
5 Power Snatch @70/45kg
5 Front Squat @70/45kg
*Every 4mins including the 0:00 complete 10 Burpee Over Bar
Notes:
This workout is predominantly barbell cycling so choose a load that you can keep moving steadily with for 16mins. The Power Snatch may be completed in singles for efficiency but Front Squats should be a load you are able to maintain unbroken for at least 6-8 rounds.