CrossFit XLT – CrossFit Metcon (Weight) Every 3:00 for 8 sets: 8 Bar Facing Burpees AFAP 2 Squat Clean n Jerks @ 75%+ of 1 RM *warm up and start Clean n Jerk sets at 75% and build if keeping good form and no misses Metcon (Time) For Time (7:00 TIME CAP) 30/24 Calorie Ass...Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 5 Rounds each Partner 1- Run 200m Partner 2- 3 Clusters (155/103) 1 rope climb 5 Rounds each Partner 1- Run 200m Partner 2- 20 KBS (70/53) Remaining time 200m relay runRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 3RFT 30 back rack lunges (75/53)(55/35) 25 sit ups 20 wallballs (20/20) 15 bar facing burpees 10 muscle ups Strength 5 Sets 3 Front squats at 70-75%Read More

CrossFit XLT – CrossFit Metcon (Time) METCON 18-15-12-9 Power Clean n Jerk (135/95)(95/63) 40-30-20-10 Box jump overs (24/20) Strength 8 Min EMOM 5 Deadlift @60-65% of 1RMRead More

CrossFit XLT – CrossFit Metcon (Weight) 10 sets: 2 Power Snatch+3 Overhead Squats *build to heavy complex Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 6-12-18-24-30… etc Alternating DB Snatch T2B 40 Dubs/60 SinglesRead More

CrossFit XLT – CrossFit Back Squats (4×10 Reps @60% of 1RM) Metcon (AMRAP – Reps) ALT. EMOM FOR 4 RDs 1)Calorie Row 2)DB Bench Press (50s/35s) 3)Pullups/Ring Rows 4)REST *Score is total repsRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squats 4x 10 @ 60% Metcon (AMRAP – Reps) ALTERNATING EMOM X 4 ROUNDS 1)CAL ROW 2)DB BENCH PRESS (50s/35s) 3)PULLUPS/RING ROWS 4)REST *score is total repsRead More

CrossFit XLT – CrossFitRead More

CrossFit XLT – CrossFit Warm-up (No Measure) Warm up 6 Min AMRAP 150m Row 8 Box step ups 8/arm light db push press 8 air squats Metcon (Time) “KELLY” 5 Rounds for Time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)Read More

CrossFit XLT – CrossFit STRENGTH Deadlift 2-3-5-10-5-3-2 Build up to a heavy 10 rep then deload weight as reps go back down *double overhand grip **try to hit 75% of 1rm for 10 rep Metcon (AMRAP – Rounds and Reps) METCON CINDYISH 20 min AMRAP 5 Pull ups 10 pushups 15 air squats *Start with...Read More