CrossFit XLT – CrossFit
Strength (5X3 @85%)
Back squats
5X3 @85%
Metcon (Time)
METCON
50-40-30-20-10
Wallballs (20/14)
Cal Row
Category: Announcements
WOD
CrossFit XLT – CrossFit
Strength
Deadlift
5X8 @65%
Metcon (AMRAP – Rounds and Reps)
METCON
15 Min AMRAP
300m Run
15 Power snatches (95/65)
3 Rope climbs/5 Modified
TUESDAY
CrossFit XLT – CrossFit
Metcon (Time)
METCON:
3 RFT:
25 Pullups
75 Double Unders
25 Burpees
Metcon (Weight)
STRENGTH:
Bench Press 4×10 @ 65% of 1RM
Then…
Drop set of DB Bench Press
(4 different weights/ heaviest to lightest/10 reps each weight/amrap @ lightest weight)
MONDAY
CrossFit XLT – CrossFit
Metcon (AMRAP – Reps)
WEIGHTLIFTING:
E3MOM FOR 18:00
3 Power Cleans + 3 Front Squats + 3 Push Jerks
*build to heavy complex across the 6 sets
-Drop to 60% of what you ended on or (155/103) and at the 24:00 mark:
5:00 AMRAP of Clean n Jerks
*every 5 Clean n Jerks perform 5 Box Jump Overs (30/24)
Metcon (No Measure)
POST WOD:
50 GHD Sit ups/ abmat situps
50 Russian Twist (20/14)
25 v up complex (right side+left side+ both)
WOD
CrossFit XLT – CrossFit
Metcon (Time)
Partner WOD
20 Rounds
You go I go
8 Cal bike
6 Alt db snatch (50/35)
4 Burpee box jumps (24/20)
WOD
CrossFit XLT – CrossFit
Strength
Back squats
5X5 @ 75%
Metcon (Time)
WOD
4 RFT
200m Run
10 alt DB cleans(70/50)(50/35)
10 HSPU
200m Run
15 T2B
Rest 2 min
WOD
CrossFit XLT – CrossFit
Strength
Establish 1rm Deadlift
Metcon (Time)
METCON
4 RFT
28 Walballs (20/14)
14 Hang power snatch(75/55)(45/35)
5 Bar muscle ups
Then….
30/24 cal bike cash out
WOD
CrossFit XLT – CrossFit
Strength
10-10-8-8-6-6
Strict press
*start at 50% and build
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
150 dubs/200 singles
50 Russian KBS (53/35)(35/26)
25 push ups
25 pull ups
WOD
CrossFit XLT – CrossFit
Metcon (Time)
METCON
“Grettel”
10 Rounds for time
3 clean and jerks (135/95)(95/63)
3 bar facing burpees
Strength
Front squats
5X4 @60%
5X3 @65%
*3 seated box jumps between sets
WOD
CrossFit XLT – CrossFit
Metcon (Time)
Partner WOD
200m run Each
50 KBS (50/35)
200m run Each
50 Wallballs (20/14)
200m run Each
50 Pullups
200m run Each
50 Burpees
200m run Each
50 Box jump overs
200m run Each
