CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
20-30sec Dead Hang/Lat Stretch
5 Slow Pull Muscle Snatch
10 Oscillating Squat Jumps*
STRENGTH
On the 90sec for 9min (6 sets)
Snatch High Pull + Hang Snatch with Pause in Receiving
*Technique focus. Complete all sets at 60-80% as a primer for the lift post-conditioning.
Metcon (AMRAP – Reps)
16min rolling clock
At the 00:00
500m Row or 1000m Bike Erg into max Wall Balls till 4min
Rx 20/14lbs
Advanced/Elite 30/20lbs
Rest 1min
At the 05:00
400m Run into max Burpee Box Jump Overs till 4min
Rx 24/20inch
Advanced/Elite 30/24inch
(score is total reps of WB and BBJO, not including the Row/Run/Ski metres)
into
At the 10:00
6min to find a 1RM Hang Snatch
Notes:
Todays workout is two 4min AMRAPs into a max lift. Set the weights up before you start the AMRAP with a few plates left beside the barbell for your goal weights.
When approaching the Hang Snatch look to complete 3-5 sets building each time.
The first 1-2 weights should be comfortable and build confidence for the remaining lifts.
Have a plan beforehand for the starting weights and goal weights.
Hang Snatch (1RM )
Todays workout is two 4min AMRAPs into a max lift. Set the weights up before you start the AMRAP with a few plates left beside the barbell for your goal weights. When approaching the Hang Snatch look to complete 3-5 sets building each time. The first 1-2 weights should be comfortable and build confidence for the remaining lifts. Have a plan beforehand for the starting weights and goal weights.