CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 50-lb dumbbell, 24-in box 35-lb dumbbell, 20-in boxRead More

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM Alternate between 6 Bench Press @60-70% 1 Legless rope climb/3 modified climbs Metcon (Time) METCOIN 21-15-9 Hang power cleans(115/73) Bar facing burpees rest 3 min 9-6-3 Hang power cleans(165/103) Bar facing burpeesRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10:00 EMOM 5 Deadlift 50%-60% Metcon (AMRAP – Rounds and Reps) METCON: 7:00 AMRAP Run 2 Down and Backs 16 Alternating DB Snatch 8 Single DB Step Ups -Rest 2:00- 5:00 AMRAP -Rest 2:00- 3:00 AMRAP *pick up where you left off RX(50/35)(24″/20″) Scaled(35/20)(24″/20″)Read More

CrossFit XLT – CrossFit Warm-up (No Measure) Mobility: 1:00 couch stretch each side (last :20 arms over head like a Samson lunge) 1:00 squat hold at full depth Activation: 2 sets 10 cossack squats 10 jumping air squats 10 double DB RDL 50ft double DB over head walk *moderate weight on DBs Back Squat (15:00-...Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Burpees 100 ft db front rack lunge (50/35) 100 Db clean & Jerks 100 abmat sit ups 100 alt db snatches 100 ft db front rack lunges 50 burpeesRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Back Squats Week 3/Day 3 3×8 @ 50% of 1RM Metcon (AMRAP – Rounds and Reps) “CrossFit Games Open WOD 16.4 &17.4” 13:00 AMRAP 55 Deadlifts (225/155 lb) (135/95) 55 Wall Ball Shots (20/14)(14/10) 55 calorie Row 55 Handstand Push-Ups/ Hand-Release pushup Metcon (No Measure) PULLUP CHALLENGE WEEK...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Back Squats Week 3/Day 2. 3×3 @70% *25 Banded Goodmornings between sets Metcon (No Measure) Pull Up Progression Week 3/Day 2: 9:00 EMOM 1: 5 Negative Pullups (3 second descend) 2: 15 Kips 3:  5-10 pullups (C2B, Butterfly, Kipping, Jumping) Metcon (AMRAP – Reps) Metcon: “Death By” Classes...Read More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Every :90 for 8 sets: 1 DL+1 Power Clean+1 Hang Power Clean+1 Push Jerk *building to 80% of Clean max Metcon (Time) Metcon: Every 3:00 x 5 Sets 5 Bar Facing Burpees 4 Power Snatch 5 Bar Facing Burpees 4 Overhead Squat 5 Bar Facing Burpees 4 Clean...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Week 3/Day 1: Back Squat- 5×5 @ 80% Metcon (Time) METCON: 5 Rounds For Time: 250M Row 16 Kettlebell Swings (70/53) 6 Bar Muscle ups Rest 1:00 *sub 6 Ring Rows+6 Ring/Box Dips for MU *scale BMU to half if neededRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) Partner WOD 16 rounds Switch every 90sec 5 Clean & Jerks (155/103) 10 Wallballs max ghds/abmat sit ups in remaining timeRead More