CrossFit XLT – CrossFit STRENGTH 10 Min EMOM 3 Deadlifts @85% of 1rm 10-15 GHD sit ups/v-ups Metcon (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 5 Burpee box jumps (24/20) 10 ball slams 15 HSPU 25 DU/50 SURead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: EMOM 0:00-3:00: 3 Squat Snatch @65% 5:00-8:00: 2 Squat Snatch @75% 10:00-15:00:1 Squat Snatch @85%,95%+ Metcon (Time) WOD: 10 Rounds For Time: 7 Hang Power Cleans (95/63)(75/53) 7 Shoulder to Overheard 30 Double Unders/SinglesRead More

CrossFit XLT – CrossFit Metcon (Time) Dukes Good Boy WOD 3 Rounds each Partner 1 100m Double DB overhead carry 5 Devils Press Partner 2 Stay 4 Rounds each Partner 1 100m Farmers carry 10 double DB snatch Partner 2 Stay 5 Rounds each 100m medball run 15 Wallballs Partner 2 Stay DB(50/35) WB(20/14) Partner...Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 1776 17 Deadlifts (155/123) 76 Push ups 17 Pull ups 76 Burpees 17 S2OH (155/123) 76 Cal Row 17 Wallballs 76 Box jump overs (24/20) 17 Power cleans (155/123) 76 American KBS (70/53) *both partners do 17 reps *partners break up 76 repsRead More

CrossFit XLT – CrossFit Strength 5 Sets 5 Push Jerks@ 65-70% 1 Set AMRAP Push Jerks Metcon (AMRAP – Rounds and Reps) METCON 7 min AMRAP 36 Dubs/60 Singles 12 Thrusters (95/65)(75/45) 12 T2B Rest 2 min 5 min AMRAP Rest 2 min 3 min AMRAP *continue where you left offRead More

CrossFit XLT – CrossFit Strength E2MOM X 8 sets 3 Power Cleans @ 75-85% Metcon (Time) METCON 3 RFT 32 Box jump overs (24/20) 16 pull ups 16 Deadlifts 8 Front squats Rest 2 min (165/115)(125/85)Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 25/20 Calorie Row 30 Alt DB Snatch (50/35)(35/20) 50′ HS Walk/3 Wall Walks Metcon (Weight) STRENGTH: 10:00 EMOM 4 Touch n Go Power SnatchRead More

CrossFit XLT – CrossFit Strength Back Squats 2X5 @65% 2X4 @70% 2X3 @75% 2X2 @80%+ Metcon (Time) Metcon 400m Run 35 Wallballs (20/14)(14/10) 300m Run 30 Wallballs 200m Run 25 Wallballs 100m Run 20 WallballsRead More

CrossFit XLT – CrossFit Metcon (Time) “HOPKINS HERO WOD” 3 ROUNDS: 61 CALORIE ROW 41 KB SWINGS (53/35) 25 PUSHUPS 68 AIR SQUATS 9 STRICT PULLUPS Cash out: 400M RUCK RUN (45/25) BODYWEIGHT VERSION 3 ROUNDS: 61 LUNGES 41 SITUPS 25 PUSHUPS 68 AIR SQUATS 9 BURPEES Cash out: 400M RUCK RUN (45/25)Read More

CrossFit XLT – CrossFit STRENGTH Every 3 min X 10 sets Snatch Complex 3 Power snatch/3 OHS/2 Hang power snatch/2 OHS/1 Full squat snatch/1 OHS Metcon (AMRAP – Rounds and Reps) WOD 6 min AMRAP 1 Legless rope climb 5 Push ups 10 V-upsRead More