WOD

CrossFit XLT – CrossFit

Strength

10X3 (1 second pause) Benchpress

*Build each set to find a 3 rep max

Metcon (AMRAP – Rounds)

15 Min AMRAP

50′ Single arm OH lunge (right arm)

14 T2B/K2C/Vups

50′ Single arm OH lunge (left arm)

14 HR pushups

RX(50/35)

Scaled(35/20)

Tuesday

CrossFit XLT – CrossFit

Metcon (Time)

Rowing conditioning

1000m Row @1:50/2:10 pace

10 Burpees

Rest 2:00

800m Row @1:47/2:05 pace

12 Burpees

Rest 2:00

600m Row @1:45/2:03 pace

14 Burpees

Rest 2:00

300m Row @ 1:35/1:50 pace

16 Burpees

Metcon (AMRAP – Reps)

2 Rounds:

25 Kettlebell swings

Max unbroken pullups/ringrows

WOD

CrossFit XLT – CrossFit

Strength (7 sets)

Every :90 sec

3 Power Cleans @ 65-70% of 1RM

Metcon (AMRAP – Rounds and Reps)

WOD

2 Rounds

3 Min AMRAP

14 Burpee box jump overs

KBS AMRAP in remaining time

2 Min rest

3 Min AMRAP

28 KBS

Burpee box jump overs in remaining time

2 min rest

RX-70/53

Scaled-44/26

TUESDAY

CrossFit XLT – CrossFit

Metcon (AMRAP – Rounds and Reps)

25:00 Running clock

0-18:00 AMRAP

12 Deadlift (115/73)(85/55)

8 Snatch

4 Overhead Squats

200m Run

18-25 minutes

Establish a 1 Rep Max Power Snatch

POST : Metcon (No Measure)

9:00 Alt EMOM

1)5 v up complex

2):45 plank

3):30 handstand hold

MONDAY

CrossFit XLT – CrossFit

Metcon (Weight)

Back squats

10-8-6-4-2-2-2

Start at 50% of 1RM and build

*3 bounding broad jumps between sets

Metcon (Time)

For Time:

30 DB Thrusters (50/35)(30/20)

10 T2B/knees to chest

20 DB Clean n Jerks

20 T2B

10 Devils Press

30 T2B