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

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