CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds 20/20sec Front Rack Stretch

5 Full Grip Front Squat

5 Tall Cleans

5 Hang Squat Clean with a pause in the receiving position.

Move to Movement Specific Warm Up Warm up sets Hang Clean


Hang Clean (5 x 2 )

2 Hang Clean

On the 2min for 10min

Start at 75% 1RM Hang Clean and build to heavy


Workout for Time (AMRAP – Reps)

For time (15min cap)

18 Power Snatch 40/30kg

18 Bar Facing Burpees

16 Power Snatch

16 Bar Facing Burpees

14 Power Snatch

14 Bar Facing Burpees

Scaled: Reduce Power Snatch weight

Advanced: Increase weight each round 40/30kg, 50/35kg, 60/40kg

Elite: Increase weight each round 50/35kg, 60/40kg, 70/45kg

Must use collars.

Weight can be changed at any time once the snatches at a particular load are complete