WOD

CrossFit XLT – CrossFit

Metcon (AMRAP – Rounds and Reps)

Open Prep

Open work out 20.2

20 min AMRAP

4 DB Thrusters (50/35)(35/20)

6 T2B/K2C/V-ups

24 DU/SU

Post WOD

4 Sets

8 Bench Press

8/Side bent over rows

WOD

CrossFit XLT – CrossFit

Strength

Every 90 sec for 12 min

2 Power cleans+2 Front squats+ 1 squat clean

*Build to a heavy complex

Metcon (Time)

Metcon

3 RFT

4-8-12-16

Wallballs(20/14)(14/10)

Dbl DB snatches(35s/25s)(25s/15s)

Rest 2 min between rounds

Tuesday

CrossFit XLT – CrossFit

Metcon (AMRAP – Reps)

CONDITIONING:

ROW FOR METERS

5 ROUNDS:

:30 WORK

1:30 REST

*score is lowest number of calories in a round

Metcon (Time)

2 RFT

10 Overhead Lunge

20 Box Jump all the way overs (24/20)

30 Shoulder to overhead

40 Deadlifts

5 down and backs

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

WOD

CrossFit XLT – CrossFit

Strength

1 RM Bench Press

10-8-6-4-2-1-1-1

*If you do not want to to max do the same rep scheme however stop at 2 and start around 50% of bench. Increase each set

Accessory Work

4 Sets

A) 28 Method Barbell curls (7 regular/7 half/7 half/7 regular)

B) DB fly x15 reps

C) GHD/V ups x20 reps

Metcon (Time)

METCON

10-9-8-7-6-5-4-3-2-1

Hand release push ups

Dips

Single arm Alt. DB Hang Clean and Jerk (50/35)

WOD

CrossFit XLT – CrossFit

Strength

Est. 1RM Deadlift

or

10×3 @ 80-85% of DL max

Metcon (AMRAP – Rounds and Reps)

12 MIN Amrap

10 KB Goblet Lunges(53/35)

15 KB Sumo DL high pulls

20 KB Swings (AMERICAN)

TUESDAY

CrossFit XLT – CrossFit

Push Press + Clean Max

A)10-12 min to establish 1 RM Push Press or 5×8 @65%

B)10-12 min to establish 1 RM Clean (power or squat) or 10:00 EMOM: 3 Power Cleans @ 75%

*recommended rep scheme:10 reps w/bar or very light weight, 5-7 reps at about 60% 3 reps at 70% increasing weight and performing only 1 rep

Metcon (Time)

35 Box Jump Overs (24/20)

2000m/1700m Row

35 Box Jump Overs

MONDAY

CrossFit XLT – CrossFit

Weightlifting

Back Squat

Metcon (Weight)

a) 12-15 Min to establish 1RM Back SquaT

b) 12-15 Min to establish 1RM Strict Press

Metcon (Time)

5 RFT

50 Doubles Unders/100 SIngles

30 Air Squats

10 Burpees