CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
4 Shinbox to forward lean
10 Deadbugs
5 Full Grip on Bar Pause Front Squats
STRENGTH
Clean Series (Weight)
Clean Series
On the 2min for 12min (6 total sets)
0 min: 3 x Power Clean TNG
2 min: 2 x Power Clean TNG
4 min: 1 Power Clean
@80% of last week’s top set
6 min: 2 x Clean
8 min: 1 x Clean
10 min: 1 x Clean
@80% of last week’s top set
METCON
Metcon (Time)
For time:
150 Double Unders
into
15-12-9
Pull ups > Jumping BMU >Bar Muscle Ups
Power Snatch @50/35kg
into
150 Double Unders
Intent: Sport Style piece with a combination weightlifting and gymnastics. If you have less than 6/5 Bar Muscle ups unbroken but would like to complete the higher skill progression scale to 9-7-5 or 6-5-4.