CrossFit XLT – CrossFit Metcon (Time) Partner WOD 1000m Row (switch every 250) then 2 rounds 50 db deadlifts 40 alt db snatches 30 slam balls 20 db thrusters 10 devils press then 1000m row (switch every 250)Read More

CrossFit XLT – CrossFit Strength Power snatch + Overhead squat 3+3 x 2 sets 2+2 x 2 sets 1+1 x 2 sets Metcon (Time) METCON 21-15-9 Hang power snatches (95/63) Bar facing burpees rest 3 min 9-15-21 HSPU/push press Pull ups/ring rowsRead More

CrossFit XLT – CrossFit STRENGTH Every 2 min X 8 Sets Power clean + hang power clean + squat clean *use 8 sets to build to heavy complex (does not have to be unbroken) Metcon (AMRAP – Rounds and Reps) METCON 2 Min AMRAP X 4 sets 2-4-6-8 etc Deadlifts (225/153)(155/103) Box jump all the...Read More

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 15:00 EMOM Death by Push Press *if you fail a set start over again until 15:00 is up Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 60 Dubs/90 singles 50 ft Front Rack Lunge (50s/35s) 40 Wallballs (20/14) 30 T2B/Leg Raises/V UpsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 3 SETS: AMRAP Back Squats in 1 set @ 75% of 1RM *rest 3 minutes between sets Metcon (No Measure) 18:00 EMOM 1- 10 DB Box Step Overs (50/35) 2- AMRAP Calorie Row 3- 6 Bench Press @70%Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 100 DU/150 SU each 50 Russian KBS (70/53) 50 KB Deadlift 50 Burpees 50 abmat sit upsRead More

CrossFit XLT – CrossFit () STRENGTH Every 3 min X 5 6 Burpees over the bar 4 Snatches or cleans @60-75% *pick movement you want to work on Metcon (AMRAP – Rounds and Reps) METCON 16 min AMRAP 50 ft handstand walk/5 wall walks 300m row 20 Alt DB snatch (50/35) 5 muscle ups/10 pull...Read More

CrossFit XLT – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Take 12min to find a 1 RM STRICT PRESS Then… PUSH PRESS Metcon (Time) METCON: 2 Rounds For Time 50 Air Squats 25 Pushups 25 Pullups 25 Ring Dips 50 Calorie Row *rest 2:00 minutes between roundsRead More

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH Every 2:00 x 6 sets 3 Back Squats @ 70% 5 Tall Box Jumps Metcon (Time) 100 DB Hang Clean n Jerks (50/35) *switch hands every 5 reps **5 burpees everytime you have to set the DB downRead More