CrossFit XLT – CrossFit Metcon (Weight) Bench Press 7-7-7-5-5-3-3-3 *Building up to a heavy set of 3 Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 6 C2B Pullups/Pullups/Jumping pullups 9 Power Cleans (155/103) (115/73) 12 Alternating Pistols/goblet squats 40 Double UndersRead More

CrossFit XLT – CrossFit Metcon (No Measure) 12:00 EMOM EVEN: 7 Strict Press @60% of 1 RM ODD: 15-20 Vups Metcon (Time) Wod: 21-15-9-3 Hang Db Squat Clean Thrusters (50/35) Handstand Pushups/HR PushupsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD you go I go 10 Rounds 5 Thrusters 5 Pull ups 10 Rounds 5 Clean and Jerks 5 Box jumps 10 Rounds 5 Snatches 5 Bar over burpees 95/63 24/20Read More

CrossFit XLT – CrossFit STRENGTH 5 Sets 3 Front squats@ 70% Metcon (Time) METCON 30 Deadlift(205/145)(155/95) 10 Toes to bar 30 HSPU 10 Toes to bar 20 Deadlift 10 Toes to bar 20 HSPU 10 Toes to bar 10 Deadlift 10 Toes to bar 10 HSPU 10 Toes to barRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 4 Rounds for time 6 Burpee box jump overs (24/20) 18 Thrusters (95/65)(75/45) 90 DU/120 SU 2 Min rest Strength 12 Min EMOM Alt between 5 Bench Press@ 70-80% 10 v-up complex 1-2 Rope climbsRead More

CrossFit XLT – CrossFit Metcon (Time) Strength: 4 Round For Time: 12 Unbroken Power Snatch @50-60% of 1RM. *make weight challenging. *Reps must be done without dropping bar. Metcon (AMRAP – Rounds and Reps) 22:00 Amrap 400m Run 24 Pullups 300m Run 16 pullups 200m Run 8 pullupsRead More

CrossFit XLT – CrossFit Metcon (Weight) 10:00 EMOM 2 Back Squats @75-85% Metcon (Time) 3 RFT 20 Wallballs(20/14) 10 Clean n Jerks (155/103)(115/75) 500m/400m RowRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 100 Cal Row 80 DU/160 SU 60 T2B/K2C 40 Box Jump overs(24/20) 20 Thrusters (135/93) 40 Box Jump Overs 60 T2B/ K2C 80 DU/160 SU 100 BurpeesRead More

CrossFit XLT – CrossFit Strength 5 Sets 10 Back rack lunges 15 Glute bridges(pause at top) Metcon (AMRAP – Reps) METCON 4 Rounds 3 Min AMRAP 400m run Snatches in remaining time(135/95)(95/65) 2 Min rest between amrapRead More

CrossFit XLT – CrossFit Strength Deadlift 2@85% 3@80% 4@75% 5@70% 6@65% Metcon (Time) Metcon 7RFT 3 Hang squat cleans @60% 9 HSPU/ DB push press 9 Box jumps (24/20)Read More