CrossFit XLT – CrossFit STRENGTH Squat cleans + split jerk 3+1 x 2 sets 2+1 x 2 sets 1+ 1 x 2 sets Metcon (Time) METCON 21-15-9 Double DB thrusters (50/35) Box jump overs (24/20) rest 3 min 45 HSPU for timeRead More

CrossFit XLT – CrossFit STRENGTH Deadlifts 12 reps @ 50% 12 reps @ 55% 10 reps @ 60% 10 reps @ 65% 50ft HS walk after each set/ 30 shoulder taps Metcon (Time) METCON 4RFT 30 sit ups 30 Wallballs (20/14) 15 hang power snatches (75/53) 50 dubs/75 singles rest 1 min *21 min capRead More

CrossFit XLT – CrossFit Metcon (No Measure) METCON: EVERY 5:00 X 5 SETS 24/20 Calorie Row 10 Burpee Box Jumps 20 Kettlebell Swings (53/35) *4 min cap on work Metcon (Weight) STRENGTH: PUSH PRESS AMRAP in 1 Set @ 60% -Rest 3:00- AMRAP in 1 Set @ 65% -Rest 3:00- AMRAP in 1 Set @...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 12:00 Alternating EMOM EVEN: 5 Back Squats @70-80% ODD:10 Jumping Lunges Metcon (Time) FOR TIME: 10-1 Power Cleans (115/83) Pullups *Every 2:00 including 0:00 run 100mRead More

CrossFit XLT – CrossFit Metcon (Time) DOMINATE PARTNER WOD For Time 1 Mile run (together) 100 Double Unders/200 Singles 90 Burpees over planking partner 80 Wallballs (20/14) 70 Deadlifts (135/93) 60 Shoulder to Overhead 50 Hang Cleans 40 Toes to bar/Knees to chest 30 Handstand pushups 20 Thrusters 10 Power snatches 1 Mile Run (Together)...Read More

CrossFit XLT – CrossFit STRENGTH Every :90 x 8 sets 1 Snatch grip deadlift+ 1 sq snatch+ 1 OHS *built to max for the day Metcon (AMRAP – Rounds and Reps) METCON Every 3:00 for as long as possible, reps increase by 2 each 3:00 0:00-3:00 2 Rounds 8 C2B pull ups 8 Overhead squats...Read More

CrossFit XLT – CrossFit STRENGTH 3 Sets: A) 5/side Single leg Bulgarian Deadlift (increase by 1 rep per side each set) B) 15 Bent over barbell rows C) 10 Barbell good mornings D) 15 V ups Metcon (Time) METCON For time 30-20-10 HSPU Deadlift(135/95) Alt DB Snatch (50/35)Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 400m run 100 dubs/ 150 singles 50 hand release push ups 25 double DB hang clean n jerk (50/35) Split jerk 7 sets 3 split jerk Build to a heavy 3, aiming to end over 80%Read More

CrossFit XLT – CrossFit STRENGTH E2MOM X 7 Sets 100m run into 2 squat cleans *Cleans should be performed at 70%+ Metcon (AMRAP – Rounds and Reps) METCON 12 min AMRAP 6 Thrusters (95/63) 6 Bar facing burpees 12 Box jump overs (24/20)Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 3 Rounds 30 partner plank over burpees 30/21 Cal row 30 pullups 30 Wallballs (20/14)Read More