CrossFit XLT – CrossFit Metcon (Time) WOD For time 80 Russian KB swings (70/53) 60 Alt pistols 40 HSPU/HR pushups 20 Clean and jerks (155/123) 10 Muscle ups Strength 4 Sets 12 Bent over barbell rows 12 DB Bench press 12 Barbell curls 15-20 GHD sit ups/ v-upsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 7 Sets @50-60% of power Snatch (1 SN Deadlift+2 Hang Power Snatch+3 OHS) Metcon (AMRAP – Reps) WOD: 10:00 AMRAP 1 KB DL (rt arm) 1 KB Clean (rt arm) 1 KB Front Squat (rt arm) 1 KB Push Press (rt arm) 1 KB DL...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 3×20 Deadlifts (start @ 40%) 3×20 Banded Good Mornings *Rest atleast 2:00 between rounds Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 10 Burpees to a target overhead 20 Unbroken Wallballs (20/14) *wallballs must be done without stopping and ball droppingRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 100 Dubs/150 Singles 30 Hang power snatch(95/65)(75/45) 30 T2B 30 Front squats 30 T2B 30 Hang power snatches 100 Dubs/150 Singles STRENGTH 6 Sets 6 Back squats @ 60-70% 20 marching glute bridgesRead More

CrossFit XLT – CrossFit Strength E2MOM X 6 Sets 8 Deadlifts @60% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 14 DB Snatches(50/35) 7 Wallballs(30/20) 14 DB clean n jerks 7 WallballsRead More

CrossFit XLT – CrossFit Metcon (Weight) 10:00 EMOM 4 Touch n Go Power Cleans @65-75% *start at 65% and if percentage feels good and form is strong increase up to 75% Metcon (Time) 5 RFT: 15 Calorie Row 10 Box Jump Overs (30/24) 5 Shoulder to overhead (185/123)(135/95) 1:00 RestRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 1000m row(switch every 250m) Each partner sandbag carry 40 Burpees Sandbag carry 40 sit ups Sandbag carry 40 burpees sandbag carryRead More

CrossFit XLT – CrossFit Metcon (Weight) 8:00 EMOM 3 Back Squats @ 80-85% *rest 2:00 and lower weight 8:00 EMOM 2 Front Squats @80% of FS Metcon (Time) 2 Rounds for Time: 50 ft HS walk/150ft Bear Crawl 50 Kettlebell Swings (53/35) 25 T2B/Knees to chest 50 Goblet SquatsRead More

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 5 Sets: 12 Bench Press (6 Wide Grip+6 Close Grip) 12 Barbell Curl+Overhead Press *on bench Press rerack bar to switch from wide grip to close grip *build up across 5 sets Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 50 Dubs/Singles 15 Ball Slams (45/25) 15...Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Push Press 5×8 @60% Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 32 Air Squats 16 Pushups 8 Pullups 4 Double DB Burpee Cluster (50/35)Read More