CrossFit XLT – CrossFit STRENGTH 3 Sets 3 squat snatches 3 Sets 2 squat snatches 3 Sets 1 squat snatches *start at 60% and build through out the sets Metcon (AMRAP – Rounds and Reps) METCON 12 min AMRAP 10 toes to bar/knees to chest 15 box jumps (24/20) 10 HSPU 20 alt DB snatches...Read More

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM 3 Hang power cleans *build to a heavy 3 reps, no failed attempts Metcon (Time) METCON Every 5 min x 3 sets 15/12 cal bike into 3 rounds of 6 deadlift @ 50% 6 bar facing burpees *4 min cap on work, at least 1 min of...Read More

CrossFit XLT – CrossFit Metcon (No Measure) SKILL: 10 MIN ALT EMOM -8-12 C2B/PULLUPS/RINGROW/1-5 BMU -8-12 DIPS (rings or parallel bars) Metcon (Time) METCON: 5RFT 25 Kettlbell Swings 50 Dubs/75 Singles 50′ HS walk/25′ HS Walk/3 Wall Walks 20:00 Time CapRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: EVERY 2:00 x 6 sets 3 Front Squats +2 Split Jerks *use the 6 sets to build to moderately heavy complex Metcon (AMRAP – Reps) METCON: AMRAP OF WALLBALL(20/14)(14/10) 3:00 AMRAP 3:00 REST 2:00 AMRAP 2:00 REST 1:00 AMRAP 1:00 RESTRead More

CrossFit XLT – CrossFit Metcon (Time) 50 Rounds *You go I go 5 air squats 3 pull ups/Ring rows 1 Power clean (185/123)Read More

CrossFit XLT – CrossFit STRENGTH Every :90 X 8 sets 1 Power snatch 1 Squat snatch *can be done in singles, start around 50-60% build each set Metcon (Time) METCON 27-21-15-9-6-3 Cal row Burpees over the rowerRead More

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CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 4 Super sets: A)8 Deadlifts @65-70% B)8/leg Single leg Glute bridge on small box C)20x Banded hamstring Curls Metcon (AMRAP – Rounds and Reps) METCON: 4 X 3:00 AMRAP 15 Kettlebell Swings(70/53) 15 T2B/V-up 15 Box Jumps(24/20) *Rest 1 min after each round *pick up where you...Read More

CrossFit XLT – CrossFit Metcon (Time) FOR QUALITY: TURKISH GET UPS (53/35) 5-4-3-2-1 (per side) SEATED LEG RAISES OVER KB 30-25-20-15-10 Metcon (AMRAP – Rounds and Reps) METCON: 9:00 AMRAP 12 Hang Power Snatch(95/63)(65/45) 40′ Overhead Walking Lunge 12 HSPU/Hand Release PushupsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: FRONT SQUATS 4X6 @ 70% *Between each set- 15-20 Calf Raises *warm up=10x w/bar, 10×30-40%, 6x@50-60% Metcon (Time) 4 RFT 250M Row 9 Thrusters (135/95) 15 C2B Pullups/pullups/jumping chest to bar 21 Air SquatsRead More