CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
4 Shinbox to forward lean
20 Per/Side Lat Stretch
4 Hang Muscle Snatch
4 Pause Overhead Squats
STRENGTH
Hang Snatch (Every 2mins for 12mins
2 Hang Snatch)
*Start at 65% and if moving well build to a moderate load (72-82%) for the final 3 sets. We will look to increase each week on our final 3 sets
METCON
Sprint Chipper (Time)
RX
For time:
40 Bar Facing Burpees
40 Power Snatch 40/30kg
40/30 Cal Bike/Row/Ski
Cap 12mins
RX+
For time:
50 Bar Facing Burpees
50 Power Snatch 40/30kg
50/40 Cal Bike/Row/Ski
Cap 12mins
Intent: “Sprint” chipper event. Designed to stimulate high heart rate and challenge you to try and hold a high power output over approx. 6-9min