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...Read More

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 95/63Read More

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)RestRead More

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 RowRead More

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 4 Rounds 200m run each 30 pullups 30 abmat sit ups 30 Power cleans (135/93) 100m Farmers carry 50/35Read More

CrossFit XLT – CrossFit Metcon (Time) Open Workout 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 RX Deadlift (155/225) Bar facing burpees Time cap 10 min Intermediate Deadlifts (95/135) Bar facing burpees Time cap 10 min *can step over the bar Beginner Deadlifts (55/75) Burpees Time cap 10 minRead More

CrossFit XLT – CrossFit STRENGTH 3 Sets for quality 10 Wide grip bench press 10 Close grip bench press 10 db Arnold press(curl into press overhead) Metcon (Time) METCON 500m-400m-300m-200m-100m Row 100-80-60-40-20 DU/SURead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 6 sets (1 DL + 1 Full Squat Clean+1 Hang Squat clean+1 Front Squat) *staying around 65-75% of 1 RM clean Metcon (AMRAP – Rounds and Reps) METCON: 12:00 AMRAP 200M Run 20 Wallballs(20/14) 15 Kettlebell Swings(70/53) 10 Toe to Bar/Knees to ChestRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 8 x (1 Strict Press+2 Push Press+3 Push Jerks) *building up to heavy complex for the day Metcon (Time) For Time: 21-15-9 Front Rack Lunge(115/73) Pullups Hand Release PushupsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SU Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200...Read More