CrossFit XLT – CrossFit Metcon (Weight) Strength: Every 2:00 x 7 (building up to heavy complex) 1 hang squat clean + 2 squat clean + 1 split jerk Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 Rt Arm KB Snatch 10 Rt Arm KB OHS 10 Lt Arm KB Snatch 10 Lt Arm KB...Read More

CrossFit XLT – CrossFit Metcon (No Measure) Strength/Accessory 3 sets: 10 Strict Pullups/12 banded/15 ring rows 12 Strict Press 10 Strict T2B/Strict Straight Leg Lifts/Knee raises Metcon (AMRAP – Reps) 2 Rounds: 3:00 AMRAP 20 Burpee Box Jump Overs (24/20) Max Wall Balls -rest 2:00- 3:00 AMRAP 20 Wallballs (20/14) Max Burpees Box Jump Overs...Read More

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 3 RFT 30 Power Snatches(135/95) 20 Burpees 30 HSPU/HR Pushups 20 BurpeesRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Open Prep Open work out 20.2 20 min AMRAP 4 DB Thrusters (50/35)(35/20) 6 T2B/K2C/V-ups 24 DU/SU Post WOD 4 Sets 8 Bench Press 8/Side bent over rowsRead More

CrossFit XLT – CrossFit Strength Every 90 sec for 12 min 2 Power cleans+2 Front squats+ 1 squat clean *Build to a heavy complex Metcon (Time) Metcon 3 RFT 4-8-12-16 Wallballs(20/14)(14/10) Dbl DB snatches(35s/25s)(25s/15s) Rest 2 min between roundsRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) CONDITIONING: ROW FOR METERS 5 ROUNDS: :30 WORK 1:30 REST *score is lowest number of calories in a round Metcon (Time) 2 RFT 10 Overhead Lunge 20 Box Jump all the way overs (24/20) 30 Shoulder to overhead 40 Deadlifts 5 down and backs Rx (95/63) Scaled(75/53)Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: BACK SQUAT 3X12 @60-65% Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 8 Overhead Squats (115/85) 12 Pullups 8 Bar Facing BurpeesRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 60 partner med ball sit ups 50 wallballs 40 T2B/K2C 30 cal row 20 Snatches 95/63 10 Burpee box jumps *Every 3 min 50 Dubs/100 singles each partnerRead More

CrossFit XLT – CrossFit Strength 1 RM Bench Press 10-8-6-4-2-1-1-1 *If you do not want to to max do the same rep scheme however stop at 2 and start around 50% of bench. Increase each set Accessory Work 4 Sets A) 28 Method Barbell curls (7 regular/7 half/7 half/7 regular) B) DB fly x15 reps...Read More

CrossFit XLT – CrossFit Strength Est. 1RM Deadlift or 10×3 @ 80-85% of DL max Metcon (AMRAP – Rounds and Reps) 12 MIN Amrap 10 KB Goblet Lunges(53/35) 15 KB Sumo DL high pulls 20 KB Swings (AMERICAN)Read More