8:00 AMRAP
8 Box Step Up (4/leg)
10 Barbell Goodmorning
12 Jumping Lunges
14 Situps
Front Squats:
3×10 @ 50%
3×8 @ 60%
3×6 @ 65%
3×4 @70%
3×2 @80%
3×1 @85%+
2,000m Row or 1 Mile Run
Build to a Heavy 3 Rep
12:00 AMRAP
25 Double Unders/50 Singles
10 Power Snatch (95/65)
10 T2B
15:00 EMOM
MINUTE 1) 10 Barbell Kang squats (95/65)
MINUTE 2) 15 Strict Press (95/65)
MINUTE 3) 8 Burpee Box Jump Overs
For Time:
5-4-3-2-1
Clean n Jerk (225/153)
Bar Muscle ups/3x Pullups/4x Ring Rows
1 mile *2 x 800m* *4 x 400m* (per partner)
100 DU’s/ 200 SU’s (per partner)
90 Partner Plank Burpees
80 Wallballs
70 Deadlifts
60 Shoulder To Overhead
50 Hang Cleans
40 TTB/K2C/V-ups
30 HSPU/HRPU/3 Wall Walks(each)
20 Thrusters
10 Snatch
1 mile *2 x 800m* *4 x 400m* (per partner)
For Time:
20 Single Arm DB Thrusters
20 Single Arm DB Snatch
20 Single Arm OH Lunge
20 Single Arm Db Devils Press
20 Single Arm OH Lunge
20 Single Arm Db Snatch
20 Single Arm DB Thruster
18:00 EMOM
Minute 1: 3 Back Squats 75-80%
Minute 2: 6 Box Jump ALL THE WAY OVERS
Minute 3: 30′ HSW or 30 shoulder taps
5 sets
5 bench press
8/ side DB row
15 min AMRAP
300m run
15 deadlift (185/125)
15 pull ups
CONDITIONING
4 Rounds for Reps
1:00 Dubs/Singles
:30 rest
1:00 Row
:30 rest
1:00 Burpees to 6″ target
:30 rest
1:00 Empty Bar Back Rack Step Ups
:30 rest
For Time:
100 American Kettlebell Swings (70/53)(53/35)
*every break 15 Box Jumps (24/20)
Get signed up!!
JULY 28th, 2018, We are partnering up with Knights Action Park again for an awesome competition this summer!
3 Person Same Sex Teams!
RXD
SCALED
MASTERS (40+)
You definitely won’t want to miss this! More details coming soon!
ORDER TICKETS BELOW!!
https://www.eventbrite.com/e/crossfit-xlts-2nd-annual-summer-knights-showdown-tickets-44006958999
Get signed up!!3
JULY 28th, 2018!
We are partnering up with Knights Action Park for an awesome competition this summer!
3 Person Same Sex Teams!
RXD
SCALED
MASTERS (40+)
You definitely won’t want to miss this! More details coming soon! P.s. be prepared to get wet!
ORDER TICKEFS BELOW!!
https://www.eventbrite.com/e/crossfit-xlts-2nd-annual-summer-knights-showdown-tickets-44006958999
What is stopping you from CrossFitting?
Maybe you believe you’re not quite fit enough to begin. You need to get “in shape” first. Perhaps you believe it will be too hard.
Fair enough; to most watching a crossfit Wod at a gym you’d tend to believe everyone began life as a super hero, and that they were born CrossFitters.
They didnt. They were just like you. They were unsure of high intensity workouts and barbell movements that demand coordination and strength. They too were scared of looking stupid or people laughing at them because they didn’t yet get it.
If you could see where everyone else began, it would give you courage. Courage that you too could be that “superhero”.
CrossFit is not your typical type of working out. CrossFit is about the community. A community that wants to see you grow. You will be taught, and encouraged, and loved by the people in your gym. You’ll be motivated by your coaches and not even have to ask.
You’ll look around one day at what you’ve become, and you’ll realize that no one started that way, but everyone ends up that way. You will realize that no one is a super hero. You’re surrounded by normal people who do extraordinary things, and you’re now one of them!
You’ll know you got there because you took the first step. You started. You jumped out of your comfort zone to better your life. You ignored your fears and took that first step.
You started, because you realized that nothing is stopping you from CrossFitting.
Nothing.
Message us today on how YOU can get started. The future you will thank you!
Crossfitxlt@gmail.com
