CrossFit XLT – CrossFit Metcon (Weight) Back squats 10-8-6-4-2-2-2 Start at 50% of 1RM and build *3 bounding broad jumps between sets Metcon (Time) For Time: 30 DB Thrusters (50/35)(30/20) 10 T2B/knees to chest 20 DB Clean n Jerks 20 T2B 10 Devils Press 30 T2BRead More

CrossFit XLT – CrossFit 10 Min EMOM 2 Snatch Deadlift+ 1 Hang Snatch+ 2 OHS Metcon (AMRAP – Reps) Tabata Conditioning 3 Rounds (40 sec work 20 sec rest) Cal row Jumping Lunges Cal bike Cal ski erg sand bag over shoulder running wall touches 1 min rest between movementsRead More

CrossFit XLT – CrossFit View Public Whiteboard Split Jerk (10×1) Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Power Clean 2 Front Squat 1 Jerk RX(185/123) Scaled(115/73)Read More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (No Measure) 5 Sets A) 8x/side Front Rack Bulgarian Split Squats B) 8x/side KB Single Leg RDL C) 30x banded Hamstring curls Metcon (Time) 3 Rounds for Time: 15 T2B/Knees to Chest 10 Deadlifts (275/183) 15 Bar Facing BurpeesRead More

CrossFit XLT – CrossFit STREN: Metcon (Weight) Every 4 min x 6 sets 300m Run + 6 Back Squats @ 75% **Lower Back squat Reps by 1 Rep Each Round and increase weight if Desireable** Metcon (Time) For Time: 30 Single Arm Alternating DB Squat Clean Thrusters (50/35) 30/21 Calorie Ass BikeRead More

CrossFit XLT – CrossFit Metcon (Time) 14 Rounds For Time (7 Each) 8 Hang Power Snatch 8 OHS 4 Muscle ups/ 8 Pull ups RX-115/85 Scaled-85/55Read More

CrossFit XLT – CrossFit Strength Squat Cleans 3×3@60% 3×3@65% 2×2@70% 2×2@75% Metcon (AMRAP – Reps) 15 Min AMRAP 12 Cal Row 12Thrusters 95/75 75/45 12 Box Jump Overs 24/20 12 HSPU/Push PressRead More

CrossFit XLT – CrossFit Strength (5 rounds) 10 Deadlift 5 seated box jumps Metcon (Time) Wod 27-21-15-9 Push Jerks (115/85) (85/55) Toes to bar/Knees to chestRead More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 15:00 EMOM 1) Calorie Bike 2) Overhead Lunges 3) Rest Metcon (Time) For Time: 100 Push ups *Every Break perform 100m Run 10 Pullups/Ring RowsRead More

CrossFit XLT – CrossFit Strength: Front Squat (8×3 @ 65-70%) Metcon Metcon (AMRAP – Reps) 3:00 AMRAP x4 16 Burpees over medball (Medball Facing) 50 Dubs/80 singles AMRAP MedBall Cleans (20/14) *2:00 Rest*Read More