CrossFit XLT – CrossFit Metcon (Weight) 4 Sets Every 2:00 1 Clean Pull+2 Power Cleans+4 Push Jerks *pick a working weight around 50-60% of 1RM and stay their for the 4 sets Metcon (AMRAP – Rounds and Reps) 4 Rounds: 3:00 AMRAP 3 Power Clean (135/93) 6 Push Ups 9 Air Squats Rest 1:00Read More

CrossFit XLT – CrossFit Metcon (No Measure) 5 sets (1:1 rest ratio) 200m Row 7 Front Squats from the Ground @ 60% Metcon (Time) 5 Rounds for Time: 12 Alt Front Rack Lunge (115/73) 8 Bar Facing BurpeesRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 3 Rounds 50 Cal bike 50 Burpees 50 Box Jump overs (24/20) 50 Clusters (95/63)Read More

CrossFit XLT – CrossFit Metcon (Time) Workout 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. Post WOD strength 30 Front squats @ 60% of 1RM Try...Read More

CrossFit XLT – CrossFit Strength 5 Sets 6 Bench Press 6-10 Strict pull-ups Metcon (AMRAP – Rounds and Reps) 3 Set 3 Min AMRAP 100 DUB buy in AMRAP in remaining time 12 Hang power snatch ()95/63) 24 Wallballs(20/14) 2 Min rest between AMRAPsRead More

CrossFit XLT – CrossFit Metcon (Weight) 10-8-6-4-2 Unbroken Power Cleans *building across sets Metcon (Time) 3 RFT 200m Run 10 Box Jump Overs 200M Run 20/18 Calorie Row 200m Run 30 Kettlebell Swings (53/35)Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: BACK SQUATS 7X3 @60% Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 8 Toe To Bar/Knees to Chest 8 Push Press (115/83)(85/53) 16 Air SquatsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 5 Rounds for Time 2x Each Farmers carry(50/35)/Plank 30 KBS(53/35) 30 Pull ups/ Ring Rows 30 DB Cleans(50/35)Read More

CrossFit XLT – CrossFit Metcon (Time) Metcon for time 500m Row 50 Overhead squats (95/63) 50 HR pushups 250m Row 25 Overhead squats(135/93) 25 Burpee pull ups Rest 3 min Into strength Every 90 sec for 8 sets 1 Snatch grip deadlift+ Squat snatch+ 1 OHS *build to max for the dayRead More

CrossFit XLT – CrossFit Strength Deadlift 5X6 @60% of 1 RM Metcon (Time) METCON 3 Rounds for Time 400m Run 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (95/63) 30 Box Jumps (24/20) 30 Push Press (95/63)Read More