CrossFit XLT – CrossFit Metcon (Time) Conditioning Test 5k Row For Time Metcon (No Measure) Post WOD 3 Sets: 5 V-up complex (lt leg+rt leg+both legs) 20 KB Tea pots 10 Ab roll outsRead More

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 RMRead More

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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 SinglesRead More

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-Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 7-6-5-4-3-2 Rounds of 5 T2B/K2C 10 Sit ups 15 Air squats After each set 2 rounds of DT 12 deadlifts (135/93) 9 hang power cleans 6 push jerksRead More

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...Read More