CrossFit XLT – CrossFit Strength Deadlift 5X8 @65% Metcon (AMRAP – Rounds and Reps) METCON 15 Min AMRAP 300m Run 15 Power snatches (95/65) 3 Rope climbs/5 ModifiedRead More

CrossFit XLT – CrossFit Metcon (Time) METCON: 3 RFT: 25 Pullups 75 Double Unders 25 Burpees Metcon (Weight) STRENGTH: Bench Press 4×10 @ 65% of 1RM Then… Drop set of  DB Bench Press (4 different weights/ heaviest to lightest/10 reps each weight/amrap @ lightest weight)Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) WEIGHTLIFTING: E3MOM FOR 18:00 3 Power Cleans + 3 Front Squats + 3 Push Jerks *build to heavy complex across the 6 sets -Drop to 60% of what you ended on or (155/103) and at the 24:00 mark: 5:00 AMRAP of Clean n Jerks *every 5 Clean...Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 20 Rounds You go I go 8 Cal bike 6 Alt db snatch (50/35) 4 Burpee box jumps (24/20)Read More

CrossFit XLT – CrossFit Strength Back squats 5X5 @ 75% Metcon (Time) WOD 4 RFT 200m Run 10 alt DB cleans(70/50)(50/35) 10 HSPU 200m Run 15 T2B Rest 2 minRead More

CrossFit XLT – CrossFit Strength Establish 1rm Deadlift Metcon (Time) METCON 4 RFT 28 Walballs (20/14) 14 Hang power snatch(75/55)(45/35) 5 Bar muscle ups Then…. 30/24 cal bike cash outRead More

CrossFit XLT – CrossFit Strength 10-10-8-8-6-6 Strict press *start at 50% and build Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 150 dubs/200 singles 50 Russian KBS (53/35)(35/26) 25 push ups 25 pull upsRead More

CrossFit XLT – CrossFit Metcon (Time) METCON “Grettel” 10 Rounds for time 3 clean and jerks (135/95)(95/63) 3 bar facing burpees Strength Front squats 5X4 @60% 5X3 @65% *3 seated box jumps between setsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 200m run Each 50 KBS (50/35) 200m run Each 50 Wallballs (20/14) 200m run Each 50 Pullups 200m run Each 50 Burpees 200m run Each 50 Box jump overs 200m run EachRead More

CrossFit XLT – CrossFit Strength Pause back squats (3 second pause at bottom) 5X3 @ 65-75% of 1 RM Metcon (AMRAP – Rounds and Reps) WOD 4 Rounds 3 Min AMRAP 20 DB bench press (50/35) 20 Medball cleans (20/14) Max hand release push ups/T2B Rest 2 Min Alt PU and T2B each roundRead More