CrossFit XLT – CrossFit Strength Strength 5×5 back squats @60-70% Metcon (AMRAP – Rounds and Reps) 20 MIN AMPRAP 250m Row 20 OHS (75/53) 15 Wallballs (20/14) 20 KBS (53/35)Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD For Time 1 Mile run (broken up in 400m) 80 Box jump overs(24/20) 60 Alt DB snatches(50/35) 40 HSPU 20 Pull upsRead More

CrossFit XLT – CrossFit Metcon (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the...Read More

CrossFit XLT – CrossFit Strength Push Jerks 12-10-8-6 *Start around 50-60% and build in weight *1 Legless rope climb each round Metcon (Time) 3 Sets 60 Dubs/100 Singles 20 Wallballs (20/14)(14/10) 15 Deadlifts (225/153)(155/103) 20 Wallballs 60 Dubs/100 Singles 2 Min RestRead More

CrossFit XLT – CrossFit Metcon (No Measure) 12:00 Alternating EMOM 1) 10-15 Pullups 2) 3 Power Cleans @70-75% Metcon (AMRAP – Reps) Every 4:00 x 5 sets 25/20 Calorie Row 20 Push-Ups AMRAP SitupsRead More

CrossFit XLT – CrossFit Metcon (Weight) 5 sets 4 Back Squats @65-70% 5 Seated Box Jumps Metcon (AMRAP – Reps) 14:00 AMRAP 2-4-6-8-10-12-etc. T2B/K2C/Vups SHOULDER TO OH(95/63) KB SWING (70/53) JUMPING LUNGE/LUNGERead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD Buy in 1000m Row 400m run (together) 50 Pull ups 100 Push ups 150 Air squats 400m run (together) 30 pull ups 60 push ups 90 air squats 400m run (together) 20 pull ups 40 push ups 60 air squats 400m run Cash out 1000m RowRead More

CrossFit XLT – CrossFit Metcon (Time) WORKOUT 21.2 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs ♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box...Read More

CrossFit XLT – CrossFit Strength Deadlift 6X4 @70% of 1RM Metcon (Time) WOD 9-15-21 T2B Power Snatch(95/63)Read More

CrossFit XLT – CrossFit Metcon (Weight) 4 Sets Every 2:00 1 Clean Pull+2 Power Cleans+4 Push Jerks *pick a working weight around 50-60% of 1RM and stay their for the 4 sets Metcon (AMRAP – Rounds and Reps) 4 Rounds: 3:00 AMRAP 3 Power Clean (135/93) 6 Push Ups 9 Air Squats Rest 1:00Read More