CrossFit XLT – CrossFit
Metcon (Time)
3 Rounds for Time
12 Wall walks
50 Wallballs
50 Box jump overs 24/20
12 Single arm Devils press 50/35
Category: Announcements
WOD
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 outs
WOD
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 RM
Tuesday
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 Singles
Monday
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-
WOD
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 jerks
FRIDAY
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 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here
WOD
CrossFit XLT – CrossFit
STRENGTH
Every 2 min X 6 sets
4 deadlifts @ 60-65%
Metcon (Time)
METCON
3 Rounds for time
12 Hang power snatch
6 bar facing burpees
12 Shoulder to Overhead
6 bar facing burpees
Rest 2 min between rounds
95/63
Wednesday
CrossFit XLT – CrossFit
Metcon (Weight)
STRENGTH:
5 SETS
3 x Power Clean + Push Jerk @60-70% of Cnj
Metcon (AMRAP – Reps)
24:00 EMOM
1)15/12 Cal Bike (:50 cap)
2)20 KBS (53/35)
3)15 Box Jump overs (24/20)
4)Rest
MONDAY
CrossFit XLT – CrossFit
Metcon (Weight)
STRENGTH:
Back Squats
6 Reps @ 50%
5 Reps @ 60%
4 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
*doing a set every 2:00
Metcon (Time)
For Time:
500m/400m Row
18-16-14-12
Wall Balls (20/14)
Toes to Bar
500m/400m Row
CROSSFIT XLT 