CrossFit XLT – CrossFit
Metcon (Time)
PARTNER WOD
4 Rounds
200m run each
30 pullups
30 abmat sit ups
30 Power cleans (135/93)
100m Farmers carry 50/35
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WOD
CrossFit XLT – CrossFit
Metcon (Time)
Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
RX
Deadlift (155/225)
Bar facing burpees
Time cap 10 min
Intermediate
Deadlifts (95/135)
Bar facing burpees
Time cap 10 min
*can step over the bar
Beginner
Deadlifts (55/75)
Burpees
Time cap 10 min
WOD
CrossFit XLT – CrossFit
STRENGTH
3 Sets for quality
10 Wide grip bench press
10 Close grip bench press
10 db Arnold press(curl into press overhead)
Metcon (Time)
METCON
500m-400m-300m-200m-100m Row
100-80-60-40-20 DU/SU
HAPPY BIRTHDAY COACH JASON!
CrossFit XLT – CrossFit
Metcon (Weight)
STRENGTH:
Every :90 x 6 sets
(1 DL + 1 Full Squat Clean+1 Hang Squat clean+1 Front Squat)
*staying around 65-75% of 1 RM clean
Metcon (AMRAP – Rounds and Reps)
METCON:
12:00 AMRAP
200M Run
20 Wallballs(20/14)
15 Kettlebell Swings(70/53)
10 Toe to Bar/Knees to Chest
MONDAY
CrossFit XLT – CrossFit
Metcon (Weight)
STRENGTH:
8 x (1 Strict Press+2 Push Press+3 Push Jerks)
*building up to heavy complex for the day
Metcon (Time)
For Time:
21-15-9
Front Rack Lunge(115/73)
Pullups
Hand Release Pushups
WOD
CrossFit XLT – CrossFit
Metcon (Time)
Partner WOD
50 Abmat sit ups
30 cal row
50 Thrusters (95/63)
30 Cal row
50 C2B/jumping C2B
30 Cal row
200 DU 300 SU
Metcon (Time)
Partner WOD
50 Abmat sit ups
30 cal row
50 Thrusters (95/63)
30 Cal row
50 C2B/jumping C2B
30 Cal row
200 DU 300 SU
FRIDAY
CrossFit XLT – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
50-lb dumbbell, 24-in box
35-lb dumbbell, 20-in box
WOD
CrossFit XLT – CrossFit
STRENGTH
12 Min EMOM
Alternate between
6 Bench Press @60-70%
1 Legless rope climb/3 modified climbs
Metcon (Time)
METCOIN
21-15-9
Hang power cleans(115/73)
Bar facing burpees
rest 3 min
9-6-3
Hang power cleans(165/103)
Bar facing burpees
TUESDAY
CrossFit XLT – CrossFit
Metcon (Weight)
STRENGTH:
10:00 EMOM
5 Deadlift 50%-60%
Metcon (AMRAP – Rounds and Reps)
METCON:
7:00 AMRAP
Run 2 Down and Backs
16 Alternating DB Snatch
8 Single DB Step Ups
-Rest 2:00-
5:00 AMRAP
-Rest 2:00-
3:00 AMRAP
*pick up where you left off
RX(50/35)(24″/20″)
Scaled(35/20)(24″/20″)
Monday
CrossFit XLT – CrossFit
Warm-up (No Measure)
Mobility:
1:00 couch stretch each side (last :20 arms over head like a Samson lunge)
1:00 squat hold at full depth
Activation:
2 sets
10 cossack squats
10 jumping air squats
10 double DB RDL
50ft double DB over head walk
*moderate weight on DBs
Back Squat (15:00- Building to 1 Rep Max)
Metcon (Time)
6 RFT:
12/10 Calorie Row
12 Push Press (95/63)
12 Toes to Bar/Knees to Chest
*15 min Cap
CROSSFIT XLT 