CrossFit XLT – CrossFit STRENGTH 9-7-5-3-1 Back squats 2 Min between sets *build to a heavy single Metcon (AMRAP – Rounds and Reps) METCON 13 min AMRAP 12 hang power snatch (95/63) 9 wall balls (20/14) 12 push ups 6 box jump overs (30/24)Read More

CrossFit XLT – CrossFit Strength Start a set every 2 min Touch and go power cleans+ push jerks Set 1 6+6 Set 2 5+5 Set 3 4+4 Set 4 3+3 Set 5 2+2 Set 6 1+1 Metcon (Time) METCON 21-15-9 Front squats (95/63) Pull ups Rest 3 min 9-6-3 Front squats (155/103) Bar muscle upsRead More

CrossFit XLT – CrossFit Metcon (Time) 3 RFT 500m/400m Row 1 Rope Climb/ 3 Modified 400m Run 1 Rope Climb/3 modififed *21:00 time cap *RX+ Legless Metcon (Weight) STRENGTH: Library Deadlifts 5×5 @65-75%Read More

CrossFit XLT – CrossFit Metcon (Time) With a Partner complete: 13 Clean n Jerks(135/95) 13 Burpees 13 Thrusters 13 Deficit Hand Stand Pushups (6″/3″) 13 Sumo DL High Pull 13 T2B Complex (Rt+Lt+ both feet) 13 Muscle Ups/C2B Pullups 13 T2B Complex 13 SDHP 13 Deficit HSPU/HSPU/Plyo Pushups 13 Thrusters 13 Burpees 13 Clean n...Read More

CrossFit XLT – CrossFit Metcon (Time) For Time 100 Double Unders 30 T2B 80 DU 25 T2B 60 DU 20 T2B 40 DU 15 T2B 20 DU 10 T2BRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 10-20-30-40-50-60 Cal Row Double DB S2OH (50/35) Single DB box step overs (24/20)Read More

CrossFit XLT – CrossFit Metcon (Weight) Every 2:00 x 6 sets 2 Power Snatch + 2 Hang Power Snatch Metcon (Time) Metcon: “Heavy Nancy” 5 RFT: 400m Run 15 Overhead Squats (135/95)Read More

CrossFit XLT – CrossFit Metcon (Time) Metcon: “BOWEN” 3 Rds 800m Run 7 Deadlifts (275/185)(205/143) 10 Burpee Pull ups 14 KB Thruster (53/35)(35/26)(7/side) 20 Box Jumps (24/20)Read More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Every 2:30 x 6 sets 5 Clean N Jerks @65-75% Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 9 Front Squats (135/95) 9 T2B/leg raises 9 Push Jerks (135/95) 9 C2B Pullups -Rest 3:00 & repeat- *score is lowest rds+repsRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: 250m Row 20-16-12-8-4 Bench Press RX(165/113) *goal is to hit reps unbroken Metcon (Time) Metcon: 50-40-30-20-10 Unbroken Dubs 10-20-30-40-50 Russian KB Swings (53/35)Read More