CrossFit XLT – CrossFit Push Press + Clean Max A)10-12 min to establish 1 RM Push Press or 5×8 @65% B)10-12 min to establish 1 RM Clean (power or squat) or 10:00 EMOM: 3 Power Cleans @ 75% *recommended rep scheme:10 reps w/bar or very light weight, 5-7 reps at about 60% 3 reps at...Read More

CrossFit XLT – CrossFit Weightlifting Back Squat Metcon (Weight) a) 12-15 Min to establish 1RM Back SquaT b) 12-15 Min to establish 1RM Strict Press Metcon (Time) 5 RFT 50 Doubles Unders/100 SIngles 30 Air Squats 10 BurpeesRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 MIN running clock 20 MIN AMRAP 12 KBS (70/53) 24/18 Cal row 12 Goblet squats 6 muscle ups/Burpee pull ups * You go I go format Last 10 MIN Establish 1 rep max Clean and Jerk!Read More

CrossFit XLT – CrossFit Metcon (Time) “DUMPSTER FIRE” 2020 reps for time 20 toes to bar/knees to chest 60 HSPU/ HR push ups 20 TTB 60 power snatches (95/65) 20 TTB 60 Front Rack lunges 20 TTB 60 cal bike 20 TTB 60 overhead squats 20 TTB 1600m run (10 down n backs each) *split...Read More

CrossFit XLT – CrossFit Strength Back Squat Part A Build to a heavy single around 85-90% Part B 4 Sets 1 Pause back squat+3 back squats @60-65% Metcon (Time) METCON 4 RFT 80 DUBS/140 Singles 10 Burpee box jump overs 24/20 15 Shoulder to overhead (135/95)(95/65) 2 Min restRead More

CrossFit XLT – CrossFit Metcon (Weight) 12:00 EMOM 3 Deadlifts+2 Hang Power Cleans+1 Thruster Metcon (Time) 12 RFT 6 Pullups 8 Alt DB Squat Cleans 6 PushupsRead More

CrossFit XLT – CrossFit Metcon (Time) CONDITIONING: 2 Rounds For time: 500m Row 5 Down and Backs in gym 3:00 Rest 5 Down and Backs in gym 500m Row Metcon (No Measure) CORE: 8:00 AMRAP :30 L-Hang 10 KB RDLs 10 V ups 10 BridgesRead More

CrossFit XLT – CrossFit Front Squats (1 & 1/4 Reps) Every 90 seconds Metcon (Time) 20 Rounds For Time: 5 HSPU/ HR Pushups 3 Thrusters (115/73) 1 Bar Muscle up/ 2 PullupsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 5 Rounds for Time(each) Partner 1: 20 alt DB snatch Partner 2: Plank 5 Rounds for Time (each) Partner 1: 20 Single arm DB Push press Partner 2: Wall sit (50/35) *Partner 1 can only work to complete the reps while partner 2 is holding plank/wall sitRead More

CrossFit XLT – CrossFit Strength 8 Sets 2 Backsquats @80% of 1RM Metcon (No Measure) METCOM 20 Min alt. EMOM 15-20 KBS 20-30 Abmat sit ups 15-20 Pull ups AMRAP cal bike RestRead More