CrossFit XLT – CrossFit STRENGTH Back Squat progression day 6 7 sets 3 back squats @ 80% +5-10lbs Metcon (AMRAP – Rounds and Reps) METCON 14 min AMRAP 2 HSPU/HR push ups 2 Toes 2 bar 10 single db box step ups (50/35) (24/20) *add 2 reps to HSPU and T2B every round, step ups...Read More

CrossFit XLT – CrossFit STRENGTH Back squat progression day 5 5 Sets 4 back squats@ 75% +5-10lbs Metcon (Time) METCON Open WOD 17.5 10 RFT 9 Thrusters (95/63) 35 Dubs/60 singles *20 Min cap Pull ups Pull up progression day 5 4 sets 9 banded pull ups 10 db single arm bent over rowsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: (EVERY :90) 5 SETS: 5 Strict Press 5 SETS: 4 Push Press *build to a heavy unbroken set for the day Metcon (AMRAP – Reps) 5 ROUNDS: 2:00 Max Calorie Row 1:00 RestRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: BACK SQUATS WK 2/DAY 1 4 sets: 5 back squats @70%+5-10lbs Metcon (Time) 4 RFT 20 Pullups 15 Box Jump Overs (24/20) 10 Double DB Deadlift (50s/35s) 5 Devils Press Rest 1:30 Metcon (No Measure) Pullup Progression Wk 2/Day 1: 4×12 Strict Banded Pullups *negatives on last 3...Read More

CrossFit XLT – CrossFit Metcon (Time) “EST 2014” Complete the following 2014 reps in groups of 3 or 4 For Time: 300 mountain climbers 200 Situps 100 Db Snatch 300 air squats 200 Kettlebell swings 100 Pushups 300 Jump rope (double unders or singles) 500m Row/each 14 Burpees/eachRead More

CrossFit XLT – CrossFit Strength Back Squat Day 3 6X4 @75% Pullup challenge Pull up challenge day 3 3X15 Banded pull ups use stronger band to be able to accomplish the reps strict, full extension down and chin all the way over the bar Metcon (Time) METCON For Time 2-4-6-8-10-12 Hang Snatch(115/73) 12-10-8-6-4-2 Burpee run...Read More

CrossFit XLT – CrossFit STRENGTH Back squat Day 2 Week 1 5X5 @70% of 1 RM Metcon (AMRAP – Rounds and Reps) Crossfit Open WOD 13.2 10 Min AMRAP 5 Shoulder to Overhead 10 deadlifts (115/73)(95/53) 15 Box jumps 24in box Pull up Challenge Day2 Week 1 7X3 Strict pull ups(banded if needed)+3 negativesRead More

CrossFit XLT – CrossFit Metcon (No Measure) Day 1/Wk 1Febuary Pullup Challenge: 3×5-8 Strict Pullups 3×10-15 Banded Pull Downs 3×10 Ring Rows 3×10-15 Banded Face Pulls Metcon (AMRAP – Rounds and Reps) METCON: 5:00 AMRAP 16 Wallballs (20/14) 16 Alt DB Snatch(50/35) 16 Abmat Situps Rest 1:00 and RepeatRead More

CrossFit XLT – CrossFit Back Squat (1 Rep Max) Metcon (Time) METCON: 7 Rounds for Time: 3 Bar Muscle ups 7 Double DB Cn’J (50/35) 28 Double Unders/40 singles *scale muscle ups to Jumping or 3 ring rows+3 ring dipsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 120 Cal row 100 single arm DB clean and jerk (50/35) 80 abmat sit ups 100 air squats 80 abmat sit ups 100 single arm DB clean and jerks 120 cal rowRead More