WOD

CrossFit XLT – CrossFit

Strength

Take 12 MIN to build to a 4 RM Front squat

Metcon (Time)

For Time

60 Cal Row

50 Alt DB Snatches(50/35)

60 Wallballs(20/14)

50 Hang Power Snatches(75/45)

60 Cal Assault bike

Tuesday

CrossFit XLT – CrossFit

Metcon (Weight)

Bench Press

7-7-7-5-5-3-3-3

*Building up to a heavy set of 3

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

6 C2B Pullups/Pullups/Jumping pullups

9 Power Cleans (155/103) (115/73)

12 Alternating Pistols/goblet squats

40 Double Unders

WOD

CrossFit XLT – CrossFit

STRENGTH

5 Sets

3 Front squats@ 70%

Metcon (Time)

METCON

30 Deadlift(205/145)(155/95)

10 Toes to bar

30 HSPU

10 Toes to bar

20 Deadlift

10 Toes to bar

20 HSPU

10 Toes to bar

10 Deadlift

10 Toes to bar

10 HSPU

10 Toes to bar

WOD

CrossFit XLT – CrossFit

Metcon (Time)

METCON

4 Rounds for time

6 Burpee box jump overs (24/20)

18 Thrusters (95/65)(75/45)

90 DU/120 SU

2 Min rest

Strength

12 Min EMOM

Alt between

5 Bench Press@ 70-80%

10 v-up complex

1-2 Rope climbs

Tuesday

CrossFit XLT – CrossFit

Metcon (Time)

Strength:

4 Round For Time:

12 Unbroken Power Snatch @50-60% of 1RM.

*make weight challenging. *Reps must be done without dropping bar.

Metcon (AMRAP – Rounds and Reps)

22:00 Amrap

400m Run

24 Pullups

300m Run

16 pullups

200m Run

8 pullups