TUESDAY

CrossFit XLT – CrossFit

Metcon (Weight)

Strength:

Back Squats

6×3 @80%

*go at least 5-10lbs heavier that you did last week

Metcon (AMRAP – Rounds and Reps)

Metcon:

3×6:00 AMRAP

150m run

15 Box Jumps (24/20)

15 Kettlebell swings (70/53)

15 Wallballs (20/14)

-Rest 2 min between amraps

MONDAY

CrossFit XLT – CrossFit

Metcon (No Measure)

16:00 EMOM

1)10-12 Pullups/Ring Rows

2)10-12 T2B

3) 75ft sand bag bear hug carry

4) :30 second handstand walk prsctice/HS hold

Metcon (Time)

METCON:

For Time:

30 Power Cleans

30 Front Squats

30 Hang Cleans

30 Push Press

RX(95/63)Scaled(75/53)

*barbell cannot be dropped. If the barbell is dropped 10 burpee penalty

WOD

CrossFit XLT – CrossFit

Metcon (Calories)

Partner WOD

AMRAP in 32 min

Every 2 min

8 wallballs (20/14)

8 handstand push ups

8 power cleans

8 shoulder to overhead

remainder max cals on bike/row

*alt rounds between bike and row

WOD

CrossFit XLT – CrossFit

STRENGTH

5 Sets

5 Deadlifts @70%

4 seated box jumps

Metcon (AMRAP – Rounds and Reps)

METCON

6 min AMRAP

12 KB swings (70/53)(53/35)

24 dubs/singles

At the 10 min mark

6 min AMRAP

12 wallballs (20/14)

24 dubs/singles

TUES

CrossFit XLT – CrossFit

Metcon (Weight)

Push Ladder

4 Sets:

6 @65%

4 @ 70%

2@ 75%

Rest 2:00 between sets

Metcon (Time)

2RFT

30/24 Cal Row

100ft single arm OH lunge(50/35)

30 T2B/leg raises

6 wall walks

Rest 3 minutes

WOD

CrossFit XLT – CrossFit

Metcon (Time)

PARTNER WOD

60 Cal row

60 Box jump overs

60 shoulder to overhead (135/93)

60 wallballs (20/14)

60 pushups

60 wallballs

60 shoulder to overhead

60 box jump overs

60 cal row

WOD

CrossFit XLT – CrossFit

STRENGTH

12:00 EMOM

Even 15/12 cal bike

Odd 3 Squat cleans @60% of 1RM

Metcon (AMRAP – Rounds and Reps)

METCON

9 Min AMRAP

10 Pullups

15 Sumo deadlift high pulls (70/53)(53/35)(44/26)

10 Single arm KB thrusters

(5/side)

15 Russian KB swings