CrossFit XLT – CrossFit
STRENGTH
Sumo Deadlift
8X1
Building to a 1RM starting around 40-50%
Metcon (Time)
METCON
“JACKIE”
For Time
1000m Row
50 Thrusters (45/35)
30 Pullups
Category: Announcements
TUESDAY
CrossFit XLT – CrossFit
Metcon (Weight)
Strength:
Back Squats
6×3 @80%
*go at least 5-10lbs heavier that you did last week
Metcon (AMRAP – Rounds and Reps)
Metcon:
3×6:00 AMRAP
150m run
15 Box Jumps (24/20)
15 Kettlebell swings (70/53)
15 Wallballs (20/14)
-Rest 2 min between amraps
MONDAY
CrossFit XLT – CrossFit
Metcon (No Measure)
16:00 EMOM
1)10-12 Pullups/Ring Rows
2)10-12 T2B
3) 75ft sand bag bear hug carry
4) :30 second handstand walk prsctice/HS hold
Metcon (Time)
METCON:
For Time:
30 Power Cleans
30 Front Squats
30 Hang Cleans
30 Push Press
RX(95/63)Scaled(75/53)
*barbell cannot be dropped. If the barbell is dropped 10 burpee penalty
WOD
CrossFit XLT – CrossFit
Metcon (Calories)
Partner WOD
AMRAP in 32 min
Every 2 min
8 wallballs (20/14)
8 handstand push ups
8 power cleans
8 shoulder to overhead
remainder max cals on bike/row
*alt rounds between bike and row
WOD
CrossFit XLT – CrossFit
STRENGTH
In a 12 min window
Find 4RM front squat starting from the floor
Metcon (Time)
METCON
3-6-9-12-15-18
Pull ups
thrusters (95/63)(75/45)
WOD
CrossFit XLT – CrossFit
STRENGTH
5 Sets
5 Deadlifts @70%
4 seated box jumps
Metcon (AMRAP – Rounds and Reps)
METCON
6 min AMRAP
12 KB swings (70/53)(53/35)
24 dubs/singles
At the 10 min mark
6 min AMRAP
12 wallballs (20/14)
24 dubs/singles
TUES
CrossFit XLT – CrossFit
Metcon (Weight)
Push Ladder
4 Sets:
6 @65%
4 @ 70%
2@ 75%
Rest 2:00 between sets
Metcon (Time)
2RFT
30/24 Cal Row
100ft single arm OH lunge(50/35)
30 T2B/leg raises
6 wall walks
Rest 3 minutes
MON
CrossFit XLT – CrossFit
Metcon (Weight)
STRENGTH:
Every :90x 6 sets
3 Back Squats @75-80%
Metcon (Time)
Metcon
6 RFT
200M Run
8 Burpee Box Jumps (24/20)
5 Squat Snatch (135/93)(95/63)
WOD
CrossFit XLT – CrossFit
Metcon (Time)
PARTNER WOD
60 Cal row
60 Box jump overs
60 shoulder to overhead (135/93)
60 wallballs (20/14)
60 pushups
60 wallballs
60 shoulder to overhead
60 box jump overs
60 cal row
WOD
CrossFit XLT – CrossFit
STRENGTH
12:00 EMOM
Even 15/12 cal bike
Odd 3 Squat cleans @60% of 1RM
Metcon (AMRAP – Rounds and Reps)
METCON
9 Min AMRAP
10 Pullups
15 Sumo deadlift high pulls (70/53)(53/35)(44/26)
10 Single arm KB thrusters
(5/side)
15 Russian KB swings
