CrossFit XLT – CrossFit
Metcon (Time)
PARTNER WOD
3 RFT
30 Power Snatches(135/95)
20 Burpees
30 HSPU/HR Pushups
20 Burpees
PARTNER WOD
3 RFT
30 Power Snatches(135/95)
20 Burpees
30 HSPU/HR Pushups
20 Burpees
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
4 Sets
8 Bench Press
8/Side bent over rows
Every 90 sec for 12 min
2 Power cleans+2 Front squats+ 1 squat clean
*Build to a heavy complex
Metcon
3 RFT
4-8-12-16
Wallballs(20/14)(14/10)
Dbl DB snatches(35s/25s)(25s/15s)
Rest 2 min between rounds
CONDITIONING:
ROW FOR METERS
5 ROUNDS:
:30 WORK
1:30 REST
*score is lowest number of calories in a round
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)
STRENGTH:
BACK SQUAT
3X12 @60-65%
12:00 AMRAP
8 Overhead Squats (115/85)
12 Pullups
8 Bar Facing Burpees
30 Min AMRAP
60 partner med ball sit ups
50 wallballs
40 T2B/K2C
30 cal row
20 Snatches 95/63
10 Burpee box jumps
*Every 3 min 50 Dubs/100 singles
each partner
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
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)
Est. 1RM Deadlift
or
10×3 @ 80-85% of DL max
12 MIN Amrap
10 KB Goblet Lunges(53/35)
15 KB Sumo DL high pulls
20 KB Swings (AMERICAN)
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
35 Box Jump Overs (24/20)
2000m/1700m Row
35 Box Jump Overs
a) 12-15 Min to establish 1RM Back SquaT
b) 12-15 Min to establish 1RM Strict Press
5 RFT
50 Doubles Unders/100 SIngles
30 Air Squats
10 Burpees