CrossFit XLT – CrossFit Strength 12 Power snatch @70% 10 Power snatch @75% 8 Power snatch @80% 6 Power snatch @85% 2 Min rest between percentages Metcon (AMRAP – Rounds and Reps) Metcon 3 Min AMRAP x 3 10 Toes to bar 10 Deadlift (205/155)(155/105) 10 Bar Facing burpees 2 Min rest in between AMRAPSRead More

CrossFit XLT – CrossFit Metcon (Time) Tribal Throwdown WOD 20.3 Hero Wod “Quilan” For Time 150 Cal Row 150 Wallballs 150 D.U./300 Singles * Partitioned anyway 25 Min time cap Metcon (No Measure) Post WOD 3 Sets 15 Bench Press 15 Bent Over Rows 15 GHD SitupsRead More

CrossFit XLT – CrossFit Warm-up (No Measure) 3:00 Amrap 10 Plate Ground to overhead 10 Lunge/lunge/squat 20 plate hops Metcon (No Measure) 4 Sets: 8 Front Squats @60-65% 5/side single leg box jumps 4 RFT: Metcon (Time) 12 Hang Power Cleans (135/95) 12 HSPU/S2OH 12 Box Jumps (24/20) 12 PushupsRead More

CrossFit XLT – CrossFit Strength 9 Min EMOM 1 Squat snatch *add weight every rep building to a heavy 1 rep *Start at 50% of 1 RM Snatch Metcon (Time) For time 1000m row 30 Shoulder to overhead(115/73) 800m row 20 bar facing burpees 600m row 30 overhead squats 100DU/200SU Strength:Read More

CrossFit XLT – CrossFit Muscle up/Pull up accessory work 4 Sets: 5-7 Muscle up/Jumping muscle ups/ 2x jumping pullups 15 Banded lat pull downs 15 Kips 5-7 strict pullups/10-14 ring rows Metcon (AMRAP – Rounds and Reps) 6 Min Amrap 2 Deadlifts (185/123) 2 Box Jumps (24/20) *Add 2 reps every roundRead More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Weight) Strength: Strict Press 5×6 @ 60% of 1 RM strict Press Split Jerks 3×6 @ 60% of 1 RM Split Jerk Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 T2B/K2C/Vups 15 Single arm KB Front Rack Lunges (70/54) 15 KB Swings 30 Double Unders/60 SinglesRead More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Weight) FRONT SQUAT: 7 sets every :90 3 Reps @ 80% Metcon (Time) For Time: 30-20-10 THRUSTERS(95/63) CALORIE ROW HAND RELEASE PUSHUPSRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Cal Bike 100 Russian KBS(70/53)(53/35) 50 HSPU/Z-Press 100 Sumo Deadlift High Pull 50/35 Cal BikeRead More

CrossFit XLT – CrossFit Strength Every 2 min x 5 sets 2 Squat cleans @ 75-85% Metcon (Time) 5 Rounds for Time 5 Chest to Bar pullups/jumping chest to bar pull ups 10 Hang power snatch(95/65)(75/55) 15 GHD sit ups/Abmat sit upsRead More

CrossFit XLT – CrossFit Strength 4 Sets 10 Push Jerks 12 Bent over rows *Start at around 60% of 1 RM building in weight through sets *DB row are alt 6 per side Metcon (AMRAP – Rounds and Reps) Open Workout 19.1 15 Min AMRAP 19 Cal Row 19 Wallballs (20/14) (14/10)Read More