CrossFit XLT – CrossFit
Strength
Take 12 MIN to build to a 4 RM Front squat
Metcon (Time)
For Time
60 Cal Row
50 Alt DB Snatches(50/35)
60 Wallballs(20/14)
50 Hang Power Snatches(75/45)
60 Cal Assault bike
Category: Announcements
Wednesday
CrossFit XLT – CrossFit
Metcon (No Measure)
4 Sets:
10 Weighted Barbell Goodmornings
10 Weighted Step ups w/Barbell
10 DB RDL+Row
Metcon (Time)
10 Rounds For Time
4 Deadlifts (225/153)(155/103)
6 Burpee Box Jumps(24/20)
Tuesday
CrossFit XLT – CrossFit
Metcon (Weight)
Bench Press
7-7-7-5-5-3-3-3
*Building up to a heavy set of 3
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
6 C2B Pullups/Pullups/Jumping pullups
9 Power Cleans (155/103) (115/73)
12 Alternating Pistols/goblet squats
40 Double Unders
Monday
CrossFit XLT – CrossFit
Metcon (No Measure)
12:00 EMOM
EVEN: 7 Strict Press @60% of 1 RM
ODD: 15-20 Vups
Metcon (Time)
Wod:
21-15-9-3
Hang Db Squat Clean Thrusters (50/35)
Handstand Pushups/HR Pushups
WOD
CrossFit XLT – CrossFit
Metcon (Time)
Partner WOD
you go I go
10 Rounds
5 Thrusters
5 Pull ups
10 Rounds
5 Clean and Jerks
5 Box jumps
10 Rounds
5 Snatches
5 Bar over burpees
95/63
24/20
WOD
CrossFit XLT – CrossFit
STRENGTH
5 Sets
3 Front squats@ 70%
Metcon (Time)
METCON
30 Deadlift(205/145)(155/95)
10 Toes to bar
30 HSPU
10 Toes to bar
20 Deadlift
10 Toes to bar
20 HSPU
10 Toes to bar
10 Deadlift
10 Toes to bar
10 HSPU
10 Toes to bar
WOD
CrossFit XLT – CrossFit
Metcon (Time)
METCON
4 Rounds for time
6 Burpee box jump overs (24/20)
18 Thrusters (95/65)(75/45)
90 DU/120 SU
2 Min rest
Strength
12 Min EMOM
Alt between
5 Bench Press@ 70-80%
10 v-up complex
1-2 Rope climbs
Tuesday
CrossFit XLT – CrossFit
Metcon (Time)
Strength:
4 Round For Time:
12 Unbroken Power Snatch @50-60% of 1RM.
*make weight challenging. *Reps must be done without dropping bar.
Metcon (AMRAP – Rounds and Reps)
22:00 Amrap
400m Run
24 Pullups
300m Run
16 pullups
200m Run
8 pullups
Monday
CrossFit XLT – CrossFit
Metcon (Weight)
10:00 EMOM
2 Back Squats @75-85%
Metcon (Time)
3 RFT
20 Wallballs(20/14)
10 Clean n Jerks (155/103)(115/75)
500m/400m Row
WOD
CrossFit XLT – CrossFit
Metcon (Time)
Partner WOD
100 Cal Row
80 DU/160 SU
60 T2B/K2C
40 Box Jump overs(24/20)
20 Thrusters (135/93)
40 Box Jump Overs
60 T2B/ K2C
80 DU/160 SU
100 Burpees
