CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD 20 Min AMRAP 20 Burpees 20 Burpee box jump overs (24/20) 20 Devils Press (50/35) 20 Burpee pull ups 20 Burpees over a planking partner *switch every 5 repsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10 min EMOM 3 thrusters *build to heavy 3 Metcon (Time) METCON For time 500/400m row 45 toes to bar 500/400m row 45 HSPU/ HR push upsRead More

CrossFit XLT – CrossFit Metcon (Weight) Thursday specialty 10 min EMOM HSPU 3-5 for experienced 2-3 intermediate 1-2 novice Sub Box HSPU 5 reps Every :90 for 10 sets 1 squat snatch + 1 OH squat Sets 1-3 – 65-70% Sets 4-6 – 70-75% Sets 7-8 – 75-80% Sets 8-9 – 85+%Read More

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH 4 Sets: 14 Back Rack Reverse Lunges *start between 40-50% of max back squat and build if confident Metcon (No Measure) METCON: 4 RFT 40 dubs/ 60 singles 20 DB hang snatch, switch every 5 reps (50/35)(35/20) 15 pull ups 10 deadlift @ 60% -Rest 1 min-...Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) METCON: 4 sets 4:00 AMRAP 30/24 cal row 20 box jump overs (24/20) *Shoulder to overhead AMRAP in remaining time rest 2 min between AMRAPs set 1 @ 65% set 2 @ 70% set 3 @ 75% set 4 @ 80% Metcon (No Measure) STRENGTH 4 Sets:...Read More

CrossFit XLT – CrossFit Strength Every-90-secX8-sets 2-power-clens Metcon (Time) METCON 10-1 Front-sqts 95/63-75/45 burpees-over-the-brRead More

CrossFit XLT – CrossFit Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click hereRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 8:00 EMOM 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch *building in weight *start at a moderately heavy weight, jumping every set or every other set Metcon (Time) For Time: 50-40-30-20-10 Wallballs (20/14)(14/10) 5-10-15-20-25 Toe-2-bar/Straight leg raisesRead More

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 4 Sets: 8x/leg Bulgarian Split Squat DL 8x/leg Box Step up with DB (70/50) 3 Sets: 25x Goodmornings w/barbell 15x Bent Over Barbell Rows Metcon (Time) METCON: For Time: 9-6-3-9-6-3 Strict HSPU Deadlifts (275/183)(225/153](185/123) *scaling options for HSPU= Deficit kipping HSPU/kipping HSPU/Box HSPU/2x Hand Release PushupsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Clean n’ Jerk Ladder 5 TnG Power Clean n Jerks @55% 4 TnG Power CnJ @65% 3 TnG Power CnJ @75% 2 TnG Power CnJ @85% 1 TnG Power CnJ @90-95% Metcon (Time) METCON: Every 6:00 x 4 Sets 20/16 Cal Row 50 Dubs/Singles 7 Hang Squat Cleans...Read More