CrossFit XLT – CrossFit STRENGTH In a 12 min window Find 4RM front squat starting from the floor Metcon (Time) METCON 3-6-9-12-15-18 Pull ups thrusters (95/63)(75/45)Read More

CrossFit XLT – CrossFit STRENGTH 5 Sets 5 Deadlifts @70% 4 seated box jumps Metcon (AMRAP – Rounds and Reps) METCON 6 min AMRAP 12 KB swings (70/53)(53/35) 24 dubs/singles At the 10 min mark 6 min AMRAP 12 wallballs (20/14) 24 dubs/singlesRead More

CrossFit XLT – CrossFit Metcon (Weight) Push Ladder 4 Sets: 6 @65% 4 @ 70% 2@ 75% Rest 2:00 between sets Metcon (Time) 2RFT 30/24 Cal Row 100ft single arm OH lunge(50/35) 30 T2B/leg raises 6 wall walks Rest 3 minutesRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90x 6 sets 3 Back Squats @75-80% Metcon (Time) Metcon 6 RFT 200M Run 8 Burpee Box Jumps (24/20) 5 Squat Snatch (135/93)(95/63)Read More

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 60 Cal row 60 Box jump overs 60 shoulder to overhead (135/93) 60 wallballs (20/14) 60 pushups 60 wallballs 60 shoulder to overhead 60 box jump overs 60 cal rowRead More

CrossFit XLT – CrossFit STRENGTH 12:00 EMOM Even 15/12 cal bike Odd 3 Squat cleans @60% of 1RM Metcon (AMRAP – Rounds and Reps) METCON 9 Min AMRAP 10 Pullups 15 Sumo deadlift high pulls (70/53)(53/35)(44/26) 10 Single arm KB thrusters (5/side) 15 Russian KB swingsRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 21-15-9 Deadlift (185/123) HSPU Rest 1 min 50-40-30-20-10 Abmat sit ups Single DB step ups (50/35) (24/20) Rest 1 min 21-15-9 Alt. DB snatch (50/35) T2B/K2CRead More

CrossFit XLT – CrossFit Metcon (Time) For time: 100 bench press for time (155/103) (135/95)(105/63) *Every time you break perform a 200m Row and 1 legless rope climb (3 scaled rope climbs) *pick a weight you can do 5-10 reps unbroken, do not want to make this too easy but also do not want to...Read More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squat 4×5 @75% of 1RM Metcon (Time) METCON: 10 RFT: 5 Bar facing burpees 3 Power Snatch (135/93) (105/63)Read More

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 3 Rounds 30 burpees 30 pull ups 30/21 cal row 30 alt db snatches (50/35) 50 back rack lunges (75/53)Read More