CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

10 Empty Bar Muscle Clean

10 Front Squat w/ :01 pause in bottom

8 Hang Clean w/:02 pause at knee

8 Front Squats

4 Power Position Clean

4 Hang Clean from knee

4 Hang Squat Clean

-Add light weight to bar on 2nd round

Metcon (Time)

Get Fit Min 20-40

Every 5:00 for 20:00

Run 400m In the remaining time Complete:

21 Hang Squat Cleans 95/65 or 45/35

18 Hang Squat Cleans 135/95 or 65/43

15 Hang Squat Cleans 155/105 or 85/53

12 Hang Squat Cleans 185/125 or 95/63

9 Hang Squat Cleans 205/145 or 105/73

6 Hang Squat Cleans 225/155 or 115/83

3 Hang Squat Cleans 245/165 or 135/ 93

-Weights can be adjusted from numbers above however we want to make sure we are still increasing the load each round.

-The 400m Run is a buy in for each round, scale to a 200m or a 300m. Then, complete Hang Squat Cleans with your remaining time. Continue where you leave off on the barbell after each run. If by some miracle you happen to finish the ladder, you’re done.

(WELLNESS WOD) (AMRAP – Rounds and Reps)

Every 5:00 for 20:00

Run 400m/300m

In the remaining time AMRAP

15 Double DB Clean

15 DB Goblet Squats (any weight)

Get Strong Min 46-56 (Weight)

Front Squat In 10:00

Establish a heavy double -You’re fully (and beyond) warmed up coming off the workout. Take 3-5 shots at a double and see what you can build to out of a rack