CrossFit XLT – CrossFit Metcon (Time) Partner WOD 15/11 Cal bike(each) 50 Deadlifts (135/93) 20 GHD/abmat sit ups (each) 15/11 Cal bike (each) 50 Power cleans (135/93) 20 GHD/abmat sit ups (each) 15/11 Cal bike (each) 50 S2OH (135/93) 20 GHD/abmat sit ups (each)Read More

CrossFit XLT – CrossFit STRENGTH 15-12-9-6-3 Bench Press *start between 50-60% *end around 80% 15 DB hammer curls after each set of bench METCON 3 Min AMRAPx 4 10 Wallballs (20/14) 10 HSPU/DB push press 5 Box Jumps (30/24) 1 Min rest between AMRAPSRead More

CrossFit XLT – CrossFit STRENGTH 10 Min EMOM 5 Thrusters Build to a heavy unbroken set of 5 Metcon (AMRAP – Reps) METCON 6 Rounds 1 Min AMRAP 10 Bar facing burpees AMRAP power snatches (155/103) or 65% 1 min restRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) SKILL PRACTICE: Perform max set toe to bar/leg raises/Knees To chest Then.. 3 sets @50% of max set Rest 2:00 between sets Metcon (Time) METCON: 4 Rounds For Time: 35/28 Calorie Row 35 Kettlebell Swings(53/35) 50′ Handstand Walk/3 Wall walksRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 15 minutes to find 3-Rep Max Back Squat Metcon (AMRAP – Rounds and Reps) METCON: 15:00 AMRAP 3 Rounds of “CINDY” 1 Round of “DT” Rest 1 min ————————- 1 Round of CINDY= 5 Pullups 10 Pushups 15 Air Squats 1 Round of DT 12 Deadlift 9 Hang...Read More

CrossFit XLT – CrossFit Metcon (Time) Unbroken Kettle Bell Swings 40-30-20 Rx(70/53) Scaled (53/35) *IF YOU FAIL ON A SET, MUST REDO THAT SET @ SAME OR LIGHTER WEIGHT *REST AS NEEDED SCORE IS TIME TO COMPLETE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 60 Double Unders/120 Singles 30 SitupsRead More

CrossFit XLT – CrossFit Metcon (Time) 4 ROUNDS 5 Deadlifts (225/153)(155/103) 5 Bar Facing Burpees -Rest 2:00- 3 ROUNDS: 5 deadlifts (275/183)(185/123) 5 Bar Facing Burpees -Rest 2:00- 2 ROUNDS: 5 Deadlifts (315/223)(225/153) 5 Bar Facing Burpees Metcon (No Measure) STRENGTH: 4 SETS: A)8/side Bulgarian Split Squats B)20x Banded Hamstring Curls C)8/side elevated single-leg hip...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 6-7 sets build to a heavy 2- rep Split Jerk Metcon (AMRAP – Rounds and Reps) METCON: 5 min AMRAP 1 Rope Climb/2 modified 10 Pushups Rest 2:00 5 min AMRAP 1 Rope Climb 10 DB Push Press (50/35)Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 5 MIN EMOM 3 Back Squats@ 70% -Drop down to 50% of 70% @8:00 Mark: 30 REPS FOR TIME Metcon (Time) METCON: 3 ROUNDS FOR TIME: 20 GHDSU/ scaled Ghd Situp/Weighted sit up 20 Thrusters (75/45) 20/16 Calorie Assualt Bike *Rest 2:00 after each roundRead More

CrossFit XLT – CrossFit Metcon (Time) 3 rounds each 15/12 cal row 12 clean n jerks (115/83) 9 bar facing burpees 6 power snatches 3 bar facing burpees *one partner works at a timeRead More