CrossFit XLT – CrossFit Warm-up (No Measure) -5 minutes stretch on your own -200m Run 2 rounds: 8 Single Leg RDL (each leg) 8 Step ups 8 Single Arm Thrusters (4/arm) Metcon (Time) 4 Rounds 21 DB Thrusters (50/35) 15 Pullups 9 Burpee Box Jumps (24/20) -Rest 2:00 after each round- Metcon (Weight) Post wod...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 4 sets: 8x Wide Grip Bench 8x Regular Bench 8x Close Grip 16 Bench/Box Dips Metcon (Time) FOR TIME: 21-15-9 Single arm DB Deadlifts Single arm DB Hang Cleans Single arm DB Step Ups Rx(50/35) scaled (40/25) *complete 21,21 21 on left side then 21,21,21 on right side....Read More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Every 3:00 x 7 sets 3 Power Cleans + 3 Front Squats + 3 jerks *build to a heavy complex starting around 60% of clean n jerk 1 RM *you can drop after each clean Metcon (Time) Cash in: 400m run 21-15-9 DB Snatch (70/50)(50/35) T2B/Knees to chest...Read More

CrossFit XLT – CrossFit Metcon (Time) 3 Person Team “Tristyn” Buy in: 200m Run 13 Rounds 13 Squats 13 Burpees 13 Sit ups 13 Burpees 13 Push ups 13 Burpees 13 Lunges 13 Burpees 13 Pistols Cash out 200m run *time cap 45 minRead More

CrossFit XLT – CrossFit STRENGTH In as few Sets as possible complete 50 back squats @60% of 1RM Rest 2 min between sets Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 60 Dubs/120 Singles 20 Wallballs(20/14) 15 Push ups 10 Hang power cleans(155/105)Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) STRENGTH: EVERY 2:00 X 5 SETS :30 AMRAP POWER SNATCH (135/95) Metcon (Time) 3 SETS 2 RFT 12 PULLUPS 12 PUSH PRESS 12 TOES TO BAR 12 OVERHEAD SQUATS *REST 2:00 AFTER EACH 2 ROUNDS RX(115/73) SCALED (95/63)Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) CONDITIONING: 3 Rounds 3:00 AMRAP 400M Run AMRAP HSPU in remaining time Rest 1:00 3:00 AMRAP 500M/400M row AMRAP HSPU in remaining time Rest 1:00 Warm-up (No Measure) Post WOD Strength 8:00 EMOM 3 Library Deadlifts *Build to a heavy 3 reps *start around 50% of 1RMRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: 8 sets 3 Squat Cleans + 2 split Jerks @70-80% Metcon (Time) 4 RFT 27-21-15-9 KB Swings (70/53) 15 Burpees over KB 1 Rope ClimbRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD FOR TIME 100 Cal bike 100 Power Cleans (135/93) 100 Box jump overs (24/20) 100 Front squats 100 Cal rowRead More

CrossFit XLT – CrossFit STRENGTH 3×7 Push press@ 65% 3×7 Strict Press @65% Metcon (Time) 3 Rounds 75 DU/150 Singles 50 Abmat situps 25 Thrusters(95/63)Read More