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

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

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