CrossFit XLT – CrossFit Strength Deadlift 3 x 15 @ 55-60% Metcon (AMRAP – Rounds and Reps) Metcon 21min AMPRAP 400m run 30 HSPU 30 power snatches (75/53) 30 T2B 500m rowRead More

CrossFit XLT – CrossFit Metcon (Time) For Time: 21 Pullups 21 Calorie Bike 21 Single Arm DB Thruster (70/50) 75 Dubs/150 singles 15 C2B Pullups 15 Calorie Bike 15 Single Arm DB Thruster 75 Dubs/150 singles 9 Bar Muscle up 9 Calorie Bike 9 Single Arm DB Thruster 75 Dubs/150 Singles Metcon (Weight) STRENGTH: Push...Read More

CrossFit XLT – CrossFit Metcon (Weight) WEIGHTLIFTING: A)FRONT SQUATS 3X3 @60% 3X2 @70% 3X1 @80%+ B)CLEAN DL + POWER CLEAN + HANG SQUAT CLEAN + PUSH JERK (2+2+1+1) x 4 (1+1+1+2) x 3 (1+1+1+1) x 2 C) CLEAN PULL 5×3 @ 100% of clean Metcon (No Measure) Post Weighlifting: 2 sets: 25 Banded presses 25...Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 300m row 40 bar facing burpees 50 thrusters(95/63) 300m row 40 bar facing burpees 40 thrusters 300m row 40 bar facing burpees 30 thrusters 300m row 40 bar facing burpees 20 thrustersRead More

CrossFit XLT – CrossFit STRENGTH 3 sets 5 Back squats @70% Metcon (Time) METCON 3 RFT 400m run 20 HSPU 400m run 20 T2B *25 min capRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 3 Sets 2 Rounds for time 5 bar muscle ups 5 hang squat snatches(135/95) 10 pull ups 10 shoulder to overhead rest 2 min between sets Strength 4-5 Sets 8 bench press 12 GHD sit upsRead More

CrossFit XLT – CrossFit Conditioning Every 3min X 6 sets 24/20 row cal sprint Metcon (AMRAP – Rounds and Reps) METCON 3 min AMRAP x2 2-4-6-8 etc… Kettlebell swings (70/53) Box jump overs (24/20) Rest 3 min between AMRAPsRead More

CrossFit XLT – CrossFit Strength 10-8-6-4-2 Front Squats *start between 50-60% and build to a double between 80-90% Metcon (Time) METCON 50ft farmers hold lunge 10 RFT 3 Devils Press 30 DU/50 SU 50ft farmers hold lunge RX 50/35Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min amrap 50 kbs swings (70/53) 50 pull ups 200 m run each 50 T2B 50 goblet squats 200 m run eachRead More

CrossFit XLT – CrossFit Strength (5X3 @85%) Back squats 5X3 @85% Metcon (Time) METCON 50-40-30-20-10 Wallballs (20/14) Cal RowRead More