CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

100m Run

10 Push Ups

:15 HS Hold

10 Barbell Good Morning

Get Fit Min 22-41 (AMRAP – Reps)

3x AMRAP 5 / 2:00 Rest

400m Run

10 Strict HSPU

Max Clean and Jerks 155/105

-The goal is to get you about two minutes per AMRAP with the barbell. Singles on all three rounds is likely optimal, but try to “stay over the bar” and not step back between every single rep. Score is total Clean and Jerks.

WELLNESS WOD (AMRAP – Reps)

3x AMRAP 5 / 2:00 Rest

400m Run

20 Push Ups

Max S-DB Clean and Jerk 35/20

Get Powerful Min 46-56 (Weight)

EMOM 10

1 Power Clean n Jerk

-start at a weight just slightly heavier than your weight for the workout. Gradually build across the 10 reps to a challenging weight

COMP EXTRA (2 Rounds for reps)

5 Rounds:

1:00 Max Push ups on DBs (35s)

1:00 Max Double Unders

1:00 Rest

-within the minute window, break up the reps often to keep the reps full range of motion and to avoided shorting reps and getting sloppy. The DBs are there to hold onto during the Push ups. It will create a bit of a decifit and change the style of pressing more into the triceps. 1 score for pushups. 1 score for double unders