CrossFit XLT – CrossFit Metcon (Calories) Partner WOD Double DT 10 rounds you go I go 12 deadlift (135/93) 9 hang power cleans 6 push jerks non working partner rows for cal *score is total calsRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 4 RFT 30 Wallballs (20/14)(14/10) 20 russian KBS(70/53)(53/35) 100 dubs/150singles rest 1:30 Strength E2MOM X 5 sets 3 back squats @65-75% *3 sec pause on first repRead More

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM Alt between 5 Deadlifts@ 70% 10-12 T2B/K2C Metcon (AMRAP – Rounds and Reps) METCON 12 min AMRAP 18 Pull ups 12 overhead squats (115/83)(95/63) 60 ft handstand walk/bear crawlRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) CONDITIONING: 3 Rounds For Total Reps: 1:00 work/:30 rest -Cal Row -Box Jump Overs (24/20) -Cal Ski -Burpee Box Jumps -DB Hang Power Snatch(50/35)(35/20) -DB Step Overs Metcon (No Measure) CORE FINISHER: 3 Rounds: 30 Lying Toe Touches (weighted) 30 Pike Overs 30 Heel Touches -REST 1-2...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: E2MOMX 7 SETS Squat Clean + Front Squat + Squat Clean *start @60% and build Metcon (Time) METCON: For Time: 15 Thrusters 30 Power Cleans 15 Thrusters 30 Shoulder to Overhead 15 Thrusters RX(95/63) SCALED(75/53)Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 30 Curtis P’s (115/73) 46 Pull ups/ring rows 60 KBS (50/35) 20 Curtis P’s 36 Pull ups 50 KBS 10 Curtis P’s 26 Pull ups 40 KBSRead More

CrossFit XLT – CrossFit STRENGTH 5X10 Back rack reverse lunges *rest 1-2 min between sets Metcon (AMRAP – Rounds and Reps) METCON 16 Min AMRAP 50/40 Cal row 40 Wallballs (20/14) 30 abmat sit ups 20 push upsRead More

CrossFit XLT – CrossFit STRENGTH 10-8-6-4-2 Unbroken power cleans *Building to a heavy 2 rep *rest as needed between sets. you want these unbroken sets to be challenging! Metcon (Time) METCON For time 22 T2B/K2C 32 Alt DB snatches (50/35) 42/32 Cal Bike 32 Alt DB snatches 22 T2B/K2CRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10:00 EMOM Even:3 Bench Press @75% Odd:10 Ring Dips/15 Bench Dips Metcon (Time) FOR TIME: 90-60-30 Double Unders 30-20-10 Deadlifts (185/125) 15-10-5 Burpee Box Jumps(24/20)Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Front Squat Every :90 build to a 1RM 5@50% 4@60% 3@70% 1@85% 1@90+% 1@90+ 1@1RM Metcon (Time) For Time: 30 Thrusters (75/53) 15 Pullups/Ring Rows 30 Snatch (75/53) 15 Muscle Ups/ C2B Pullups/PullupsRead More