CrossFit XLT – CrossFit STRENGTH 25 reps for time Back squats @70% :90 sec rest each break Metcon (AMRAP – Rounds and Reps) 7/5/3 min AMRAP 16 box jump overs (24/20) 12 double DB cleans (50/35) (35/20) 8 double DB box step overs Rest 2 min between AMRAP *pick up where you left offRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 4 RFT 75 dubs/100 singles 15 shoulder to overhead (115/83) 15 toes to bar STRENGTH 6 Sets 6 deadlifts @60-65% 5/side reverse goblet lungesRead More

CrossFit XLT – CrossFit Metcon (Time) 2x 300m run 2x 400m run 2x 300m run *1 min rest between intervals350/300m row 500/450m row HSPU 6 sets :30 AMRAP HSPU/ DB bench press 1:00 restRead More

CrossFit XLT – CrossFit Strength 10 Min EMOM 3 front squats @60% *tempo down, speed on the way up Metcon (Time) METCON 3RFT 3 bar muscle ups 6 clusters (135/93) 9 pullups 12 bar facing burpees 9 pullups 6 clusters 3 bar muscle ups *rest 2 min between roundsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 600m run together Then 12 Rounds (you go I go) 4 Power cleans (135/93) 6 T2B/K2C 8 Wallballs (20/14) Then 600m run togetherRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: 7×3 Squat Snatch @60-70% Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 45 Dubs/45 Singles 20 Alt DB Snatch (50/35) 45 Dubs/45 Singles 20 DB Single Arm OH Squats(10 rt/10 lt)/Goblet SquatsRead More

CrossFit XLT – CrossFit Metcon (Time) Conditioning 3x 1:45 at each station w/:15 sec transition time -ski -bike -GHD /sit ups -run -row -rest Post workout strength 20-16-12-8-4 Bench press barbell curls overhead tricep extensionsRead More

CrossFit XLT – CrossFit Metcon (Weight) Every 2:30 x 8 sets 2 Power Cleans+ 2 Front Squat+ 1 Split Jerk Metcon (Time) For time: 30-20-10 T2B HSPURead More

CrossFit XLT – CrossFit Strength 10 min to build to a heavy back squat then 3X5 @60% Metcon (AMRAP – Rounds and Reps) METCON 15 min AMRAP 400m run 40′ KB front rack lunge(53/35) 20 KBS 7 burpees to a 6″ target 3 MU/6 pullupsRead More

CrossFit XLT – CrossFit Metcon (Time) For Time (with a Partner) 749 meter Row 100 Deadlifts (135/95 lb) 749 meter Row 100 Power Cleans (95/65 lb) 749 meter Row 100 KBS (53/35lb) 750 meter Row 60 Double-Unders 43 Burpees 8 Squat Clean Thrusters (135/95 lb) The rep scheme signifies: – 2,997 meters Row in total...Read More