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 16min (8 total sets)

0 min: 3 x Power Clean TNG
2 min: 2 x Power Clean TNG
4 min: 1 Power Clean TNG
6 min: 1 x Power Clean

@approx 75-90%1RM Clean

8 min: 2 x Clean
10 min: 1 x Clean
12 min: 1 x Clean
14 min: 1 x Clean

@approx 75-92%1RM Clean

*Each week the series will vary slightly, but always finish with heavy singles

METCON

Metcon (Time)

Rx

5 rounds for time

6 Hang Power Clean @70/45kg

8 Front Squats

4 Wall Walks

Cap 15mins

Rx+

5 rounds for time:

6 Hang Power Clean @80/55kg

8 Front Squats

50-100ft HS Walk

Intent: Moderate load barbell cycling into overhead gymnastic progression. You should be able to complete a full round unbroken when fresh. Scale appropriately.