WOD

CrossFit XLT – CrossFit

Strength

1 RM Bench Press

10-8-6-4-2-1-1-1

*If you do not want to to max do the same rep scheme however stop at 2 and start around 50% of bench. Increase each set

Accessory Work

4 Sets

A) 28 Method Barbell curls (7 regular/7 half/7 half/7 regular)

B) DB fly x15 reps

C) GHD/V ups x20 reps

Metcon (Time)

METCON

10-9-8-7-6-5-4-3-2-1

Hand release push ups

Dips

Single arm Alt. DB Hang Clean and Jerk (50/35)

WOD

CrossFit XLT – CrossFit

Strength

Est. 1RM Deadlift

or

10×3 @ 80-85% of DL max

Metcon (AMRAP – Rounds and Reps)

12 MIN Amrap

10 KB Goblet Lunges(53/35)

15 KB Sumo DL high pulls

20 KB Swings (AMERICAN)

TUESDAY

CrossFit XLT – CrossFit

Push Press + Clean Max

A)10-12 min to establish 1 RM Push Press or 5×8 @65%

B)10-12 min to establish 1 RM Clean (power or squat) or 10:00 EMOM: 3 Power Cleans @ 75%

*recommended rep scheme:10 reps w/bar or very light weight, 5-7 reps at about 60% 3 reps at 70% increasing weight and performing only 1 rep

Metcon (Time)

35 Box Jump Overs (24/20)

2000m/1700m Row

35 Box Jump Overs

MONDAY

CrossFit XLT – CrossFit

Weightlifting

Back Squat

Metcon (Weight)

a) 12-15 Min to establish 1RM Back SquaT

b) 12-15 Min to establish 1RM Strict Press

Metcon (Time)

5 RFT

50 Doubles Unders/100 SIngles

30 Air Squats

10 Burpees

Partner WOD

CrossFit XLT – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 MIN running clock

20 MIN AMRAP

12 KBS (70/53)

24/18 Cal row

12 Goblet squats

6 muscle ups/Burpee pull ups

* You go I go format

Last 10 MIN

Establish 1 rep max Clean and Jerk!

2021

CrossFit XLT – CrossFit

Metcon (Time)

“DUMPSTER FIRE”

2020 reps for time

20 toes to bar/knees to chest

60 HSPU/ HR push ups

20 TTB

60 power snatches (95/65)

20 TTB

60 Front Rack lunges

20 TTB

60 cal bike

20 TTB

60 overhead squats

20 TTB

1600m run (10 down n backs each)

*split however

WOD

CrossFit XLT – CrossFit

Strength

Back Squat

Part A

Build to a heavy single around 85-90%

Part B

4 Sets

1 Pause back squat+3 back squats @60-65%

Metcon (Time)

METCON

4 RFT

80 DUBS/140 Singles

10 Burpee box jump overs 24/20

15 Shoulder to overhead (135/95)(95/65)

2 Min rest