CrossFit XLT – CrossFit Metcon (Weight) Box Squats 7×3 building to a heavy 3 Reps *start around 65% of back squat max Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereRead More

CrossFit XLT – CrossFit Split Jerk 7×3 @75% of 1RM Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 20 Burpees 40 Push press (95/63) 20 Burpees 60 Alt back rack lunges 40 Push press 20 burpees 80 V-ups 60 Alt lunges 40 Push press 20 burpees 100 back squats 80 v-ups 60 Alt lunges 40 push press 20 burpeesRead More

CrossFit XLT – CrossFit Strength 4 Sets 6 Deadlift@ 70-75% 10 Weighted DB step ups Metcon (AMRAP – Rounds and Reps) METCON Murph Prep 18 Min AMRAP 600m run 25 Pull-ups 50 Push ups 75 Air squatsRead More

CrossFit XLT – CrossFit Strength 12-10-8-6-4 Push Press 1-2 Rope climbs each round Metcon (AMRAP – Reps) METCON 3:30 AMRAP 20 T2B 20 Box Jumps(24/20) AMRAP hang power snatches(95/63)(75/43) Rest 1:30 3:30 AMRAP 20 Box jumps 20 hang power snatches AMRAP T2B Rest 1:30 3:30 AMRAP 20 hang power snatches 20 T2B AMRAP box jumpsRead More

CrossFit XLT – CrossFit Metcon (Time) 5 RFT 500M/400M Row 50 Ft. Handstand walk 50 Ft. DB Front Rack Lunge 15 HSPU/DB Push Press REST 2:00Read More

CrossFit XLT – CrossFit Metcon (Weight) Back Squats 5 @ 60%/ 65% 4 @ 70%/ 75% 3 @ 80% 2 @ 85% 1 @ 90% Metcon (Time) 3 RFT: 90 Doubles/180 Singles 45 Abmat Sit-ups 15 Power Cleans (135/95)(105/75)Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 min AMPRAP 200m run each partner 60 partner wallballs over the rig 30 pull ups 30 box jump overs 60 push press (95/63)Read More

CrossFit XLT – CrossFit Strength 6 Sets every 2 Min Build to a heave 3-Position clean *3 Position clean=1 High hang clean+ 1 Hang clean+ 1 Full clean *All cleans performed with a squat Metcon (AMRAP – Rounds and Reps) WOD 7 Min AMRAP 30 DU/60 Singles 16 Alt DB clean and jerks(50/35) 8 HSPU...Read More

CrossFit XLT – CrossFit Metcon (Weight) 5 sets: 10 Close Grip Bench Press 10 DB Curls alternating (each arm) 10 DB Bent over Rows Metcon (Time) For Time: 10-20-30-40-50 Row For Calories 50-40-30-20-10 Russian Kettlebell Swings (70/53) (53/35)Read More