CrossFit XLT – CrossFit Metcon (Weight) Strength: A)Full Snatch + Low Hang Snatch + Hang Snatch (scale to power snatch) (1+1+2) x 3 @60% (1+1+1) x 3 @70% (1+1+1) x 2 @75%+ B)BTN Push Press + Overhead Squat (2+3) x 5 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 6 Burpee Box Jump Overs (24/20)...Read More

CrossFit XLT – CrossFit Metcon (Weight) Strength: 1+1/4 Front Squats 7×3 every :90 @60-65% of 1RM Metcon (AMRAP – Rounds and Reps) Metcon: 4 x 3:00 Amrap 3 Power Cleans (185/123) 6 Hand Release Push Up 9 Air Squats -Rest 2:00 after each Amrap-Read More

CrossFit XLT – CrossFit Metcon (Time) 21-15-9 Cal Row Burpee over rower Rest 4:00 9-15-21 Cal Row Burpee over rowerRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD Buy in 500m Row each Then 20 Rounds You go I go 15 Wallballs (20/14) 10 Burpees 5 Thrusters (115/73) Cash out 600m Run togetherRead More

CrossFit XLT – CrossFit Strength 4 Sets 3 Back squats @75-80% Metcon (Time) METCON 5 RFT 300m Run 15 KBS (53/35) 12 T2B/K2CRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 15 Min alt EMOM 1) Bike for calories 2) 5 Power snatches (60-65%) 3) 5 Burpee box jumps (30/24) Strength 5 Sets 5 Bench press 8 kb bent over rowsRead More

CrossFit XLT – CrossFit Metcon (Weight) STREMGTH: Every :90 x 6 sets 4 Front Squats @65% Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP x 3 15 Pullups 15 Hang Power Cleans (115/83) 30 Air Squats Rest 2:00 after each AMRAPRead More

CrossFit XLT – CrossFit Metcon (Weight) DEADLIFT: Build to a heavy double around 85% then… 2 x 2 @ 75% 2 x 3 @ 70% 2 x 4 @ 65% Metcon (Time) FOR TIME: 18-16-14-12-10-8-6-4-2 SHOHLDER TO OVERHEAD (95/63) *40 dubs/60 singles between setsRead More

CrossFit XLT – CrossFit Metcon (Time) 12 Min AMRAP 200m Run 5 Power Cleans @75% 10 Burpee Box Overs 15 GHD SitupsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: EVERY :90 x 6 SETS 3 Power Snatch+ 3 OHS Metcon (Time) METCON: EVERY 3:00 x 5 SETS 6 Burpees to a 6″ target 12 DB Hang Clean n Jerk (50/35) 50′ DB Overhead LungeRead More