WOD

CrossFit XLT – CrossFit

Metcon (Time)

METCON

2 Rounds For Time

400m run

7 Deadlifts(275/185)(225/153)

14 Pull ups

21 Box Jumps

28 Russian KBS (70/53)(53/35)

STRENGTH

Post WOD

Box Squats

3X8 @ 60% of 1 RM

Tuesday

CrossFit XLT – CrossFit

Metcon (Weight)

Strength:

Every 2:00 x 4 sets

5 Full Squat Snatch @65-75%

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Hang Snatch (75/45)(45/35)

15 OHS

15 T2B/K2C

25 Double Unders/50 Singles

Monday

CrossFit XLT – CrossFit

Metcon (No Measure)

Strength:

250m Row

15-12-9-6-3

Bench Press

RX(165/113) Scaled (135/83) (105/63)

*goal is to hit reps unbroken

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP x 3

3 Power Cleans(185/123)(135/95)(95/63)

6 Burpees

12 HSPU/DB Strict Press

-1:00 Min Rest-

FRIDAY

CrossFit XLT – CrossFit

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)

For time:

21 bent-over rows

42 jumping jacks

21 thrusters

18 jumping chin-over-bar pull-ups

36 jumping jacks

18 thrusters

15 jumping chest-to-bar pull-ups

30 jumping jacks

15 thrusters

Time cap: 12 minutes

F: 35 lb

M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here

WOD

CrossFit XLT – CrossFit

STRENGTH

Every 2 min X 6 sets

4 deadlifts @ 60-65%

Metcon (Time)

METCON

3 Rounds for time

12 Hang power snatch

6 bar facing burpees

12 Shoulder to Overhead

6 bar facing burpees

Rest 2 min between rounds

95/63

MONDAY

CrossFit XLT – CrossFit

Metcon (Weight)

STRENGTH:

Back Squats

6 Reps @ 50%

5 Reps @ 60%

4 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 85%

*doing a set every 2:00

Metcon (Time)

For Time:

500m/400m Row

18-16-14-12

Wall Balls (20/14)

Toes to Bar

500m/400m Row