CrossFit XLT – CrossFit
Metcon (Weight)
WEIGHTLIFTING:
A)FRONT SQUATS
3X3 @60%
3X2 @70%
3X1 @80%+
B)CLEAN DL + POWER CLEAN + HANG SQUAT CLEAN + PUSH JERK
(2+2+1+1) x 4
(1+1+1+2) x 3
(1+1+1+1) x 2
C) CLEAN PULL
5×3 @ 100% of clean
Metcon (No Measure)
Post Weighlifting:
2 sets:
25 Banded presses
25 Banded pull apart
25 GHD
25 Supermans
CROSSFIT XLT 