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)

16.30min rolling clock

On the 90sec for 3 sets
1 Muscle Snatch + 1 Power Snatch + 1 Snatch

90sec rest

On the 90sec for 3 sets
2 Power Snatch + 1 Snatch

90sec rest

On the 90sec for 3 sets
1 Power Snatch + 1 Snatch

* For each complex, start moderate and work up to mod-heavy for that complex.

METCON

Metcon (No Measure)

On a 16min rolling clock

AMRAP 4min

4/3 Strict Pull-ups

16 Wall Balls 20/14lbs

into

AMRAP 4min

12 TTB

36 Double Unders

into

AMRAP 4min

4/3 Strict Pull-ups

16 Wall Balls 20/14lbs

into

AMRAP 4min

12 TTB

36 Double Unders

Notes:

Although the couplets are only 4 mins in effort, take into consideration the total duration of the workout and pace appropriately. The AMRAPs are performed back to back with no rest.

Strict pull ups are 4 reps for guys and 3 reps for girls. Scaling to Strict banded pull ups or Ring Rows in order to keep most rounds unbroken.

Metcon (No Measure)

On a 16min rolling clock

AMRAP 4min

4/3 Strict Pull-ups

16 Wall Balls 20/14lbs

into

AMRAP 4min

12 TTB

36 Double Unders

into

AMRAP 4min

4/3 Strict Pull-ups

16 Wall Balls 20/14lbs

into

AMRAP 4min

12 TTB

36 Double Unders

Notes:

Although the couplets are only 4 mins in effort, take into consideration the total duration of the workout and pace appropriately. The AMRAPs are performed back to back with no rest.

Strict pull ups are 4 reps for guys and 3 reps for girls. Scale to Strict banded pull ups or Ring Rows in order to keep most rounds unbroken.