WEDNESDAY

CrossFit XLT – CrossFit

Metcon (Weight)

5 sets:

10 Close Grip Bench Press

10 DB Curls alternating (each arm)

10 DB Bent over Rows

Metcon (Time)

For Time:

10-20-30-40-50

Row For Calories

50-40-30-20-10

Russian Kettlebell Swings (70/53) (53/35)

Tuesday

CrossFit XLT – CrossFit

Metcon (No Measure)

-Core/Accessory-

12:00 EMOM

1)10-15 T2B/ 15 V Ups

2)10-15 Banded Hollow Body Pull Downs

3):40 handstand walk/hold

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

6 Power Snatch (95/65)

6 OHS

12 Pullups

MONDAY

CrossFit XLT – CrossFit

Metcon (No Measure)

Back Squat

4 sets Every 2 minutes

-4 Back Squats @80% 1 RM

-20 Air Squats

Metcon (Time)

For Time:

Reps 1-10

Weighted back Rack Step UpsĀ  (135/95)

Shoulder to over head (135/95)

*Reps 1-5=200m Run between sets

*Reps 6-10=100m Run between sets

WOD

CrossFit XLT – CrossFit

STRENGTH

Every 2:30 x 4 sets

12 Thrusters AHAP

Metcon (Time)

METCON

5 RFT

12 DB Power snatch right arm(50/35)

25ft OH Walking lunge right arm

12 DB Power snatch left arm

25ft OH walking lunges left arm

TUESDAY

CrossFit XLT – CrossFit

STREN: Metcon (Weight)

8:00 EMOM

3 Back Squats @65-70%

Metcon (AMRAP – Reps)

3 Rounds:

2:00 AMRAP

25/20 Calorie Row

Max Box Jumps (24/20)

-2:00 REST-

2:00 AMRAP

20 Box Jump Overs (24/20)

Max Calories

-2:00 REST-

WOD

CrossFit XLT – CrossFit

Strength

Take 12 MIN to build to a 4 RM Front squat

Metcon (Time)

For Time

60 Cal Row

50 Alt DB Snatches(50/35)

60 Wallballs(20/14)

50 Hang Power Snatches(75/45)

60 Cal Assault bike