CrossFit XLT – CrossFit

Warm Up (No Measure)

Warm Up Min 0-12

3:00 on Machine of Choice

4 Rounds :20 HS Hold

10 PVC Pass Through’s

10 Muscle Snatch

Get Fit Mi 25-55 (3 Rounds for time)

From 0:00-7:00

Complete 4 Rounds

25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95

From 7:00-12:00

Complete 3 Rounds

25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95

From 12:00-15:00

2 Rounds

25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95

From 15:00-30:00

Establish a heavy complex of 1 Snatch + 2 Overhead Squats Build across sets

-No matter the variation, rounds should take about :90 or less to complete the HS Walk or WW and the 4 Snatches. This will make sure you have some rest built in within each time window. The Snatches in both the metcon and lift at the end can be Power or Squat. Whatever allows you to get the job done.

Get Strong (Weight)

Establish a heavy complex of 1 Snatch + 2 Overhead Squats Build across sets

Wellness Wod (AMRAP – Rounds and Reps)

(WELLNESS WOD)

AMRAP 15

10 DB Snatch 35/20

2 Wall Walks

:30 Res

Competitor Extra (Time)

For Time (20 Min Cap)

50/40 Calorie Row

2 Legless Rope Climbs

50 GHD Sit Ups

6 Rope Climbs

50 V-Ups

2 Legless Rope Climbs 50/40 Calorie Row

-If you’re at all confident with Legless climbs, this shouldn’t be enough volume to have you slow down much on everything else. The last two might be a challenge, but try to keep a competitive pace on the rest of the piece leading up to that moment. Once you get through that, hit the gas on the last Row.