CrossFit XLT – CrossFit Warm-up (No Measure) 6:00 AMRAP Run down and back 10 Step Ups 10 Air Squats 10/side Single leg KB RDL 5 Pushups Metcon (AMRAP – Reps) RX Option 30:00 EMOM 1 – 15 burpees 2 – 3 Power Cleans @185/123 & Max Muscle ups in remaining time 3 – rest Intermediate...Read More

CrossFit XLT – CrossFit STRENGTH (Weight) Every 2 min x 6 sets 5 Front Squats + 2 Split Jerks *building up to a heavy complex *start at about 50% of Front Squat Metcon (AMRAP – Rounds and Reps) 13:00 AMRAP 40 Doubles Unders/ 60 singles 20 DB Deadlift (50/35) 15 DB Hang Cleans 10 DB...Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 100 KBS 53/35 100 Box Jump overs 24/20 100 Alt db snatches 50/35 100 Lunges 100 HSPU/HR push ups 100 Ab mat sit ups 100 DU 150 SURead More

CrossFit XLT – CrossFit Metcon (Time) Open 18.2 1-2-3-4-5-6-7-8-9-10 Front squats(115/85)(85/55) Bar facing burpees 10 Min cap @13 min start Every 90 sec x 8 sets 2 clean & jerks @75-80%Read More

CrossFit XLT – CrossFit STRENGTH 3×5 Strict press 3×4 Push Press 3×3 Push Jerk Metcon (AMRAP – Reps) METCON 4 Min AMRAP 20 Power Snatches (95/63)(65/45) 20 Wallballs (20/14)(14/10) AMRAP Toes to bar/knees to chest 2 Min rest 4 Min AMRAP 20 Wallballs 20 Toes to bar AMRAP Power snatches 2 Min rest 4 Min...Read More

CrossFit XLT – CrossFit CORE: Metcon (No Measure) Tabata: 8 rounds :20 work/:10 rest – Bicycle kicks – Shoulder Tapscott – Russian Twist *complete 8 rds of each movement before moving to next Metcon (Time) 2 RFT 100 Dubs/150 singles 5 Deadlift (225/155) 50/40 cal row/bike 5 Deadlift 50 medball step ups (20/14)(24″/20″) 5 Deadlift...Read More

CrossFit XLT – CrossFit Metcon (Weight) E2MOMx 4 Sets 4 Back Squats @70-75% Metcon (Time) 4 RFT 30 Single Arm DB Hang Sq Clean (50/35) 30 HR Pushups 15 Box Jumps (24/20)Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 10 Rounds For Time Partner 1- 6 Front rack Right lunge+ Left lunge+ thruster (135/93) Partner 2- 200m Row *Once both partner complete each movement 1 roundRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Open Workout 11.0 & 14.1 10:00 Min AMRAP 35 DU/70 SU 15 Snatches (75/53) Post WOD Strength 6 Sets 5x Bench Press (close grip) 5x Bench Press (Wide grip) *Building in weight across the 6 setsRead More

CrossFit XLT – CrossFit Strength Deadlift 6×4 @80% of 1 RM *4 Tall box jumps between sets Metcon (Time) WOD For Time 50 DB Deadlifts (50/35) 30DB Hang Cleans 50 DB Step Overs (24/20)Read More