CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

500m Row

then

2 Rounds

10 Muscle Snatch w/ empty bar

10 Overhead Squats

Get Fit Min 20-36 (4 Rounds for time)

Every 4:00 for 16:00

500/450m Row

10 Power Snatch 135/95

-You score is your slowest round, so you’ll need to be strategic with your pacing. Depending on your abilities you can stick with singles or go for some (or all) T&G reps. However, you don’t want to go too hard causing you to break down, unless it’s your final round. You should have a minimum of :30 rest at the end of each window. Choose weight accordingly – MANY will need to scale.

WELLNESS WOD (No Measure)

Every 4:00 for 16:00

500/450m Row

10 Alternating DB Snatch 35/20

Get Powerful Min 43-55 (11 Rounds for weight)

Squat Snatch

Every :30 for 3:00

1 Rep

Every :60 for 3:00

1 Rep

Every 2:00 for 6:00

1 Rep

-The :30s should be light and consistent, just building that perfect pattern. You can very gradually add weights. The :60s is where you start to build like a ladder for 3 reps, increasing to working weights. The 2:00s are for heavy singles.

Competitor Extra (AMRAP – Rounds and Reps)

Climb the Ladder

AMRAP 10

3 DB Burpee Box Step Overs 24/20 50/35s

10 Toes to Bar 6/10, 9/10, 12/10, etc..

-This might end up being the most grip intensive workout we’ve done in a while. You can break up the TTB even when you don’t “need” to in hopes that it allows you to keep moving on the BBOs