Friday

CrossFit XLT – CrossFit

View Public Whiteboard

3-Rep Split Jerk

Build to heavy Touch-n-Go 3-Rep Split Jerk

Metcon (AMRAP – Reps)

Tabata (:20 work/:10 rest)

5 Rounds:

-Handstand Push Ups/Z Press

-KB Swings (70/53)

-Thrusters (75/45)

-V-ups/sit-ups

-:30 rest

**score is lowest number of reps performed of 6 rounds**

Wednesday

CrossFit XLT – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm up w/empty bar

10 Muscle Cleans

10 Front Squats

10 Strict Press

10 BTN Snatch grip Push Press

10 Overhead squats

10 Muscle Clean and Press

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

Metcon:

2×3:00 AMRAP

1 Legless Rope climb

10 Hand Release Push ups

*Rest 1 minutes between Amraps*

*scale legless to regular rope climbs or 2 modified rope climbs