CrossFit XLT – CrossFit
Metcon (No Measure)
Warm Up Min 0-12
3 Rounds
10 RDLs
10 Push Press
:20 HS Hold of 25′ HS Walk
Get Fit Min 20-36 (AMRAP – Reps)
In 8:00 Complete
4 Rounds
10 Deadlift 135/95
10 Shoulder to OH 135/95
then..
Max Wall Walks in remaining time
-2:00 Rest-
In 6:00 Complete
3 Rounds
10 Deadlift 135/95
10 Shoulder to OH 135/95
then…
Max Wall Walks in remaining time
-Complete three rounds of the couplet then hammer
the Wall Walks in part two. Some of you will be able to
finish the Barbell work in just a few minutes, which will
provide plenty of time on the Wall Walks. Set yourself
up for success, and not to get stuck!
Score is total wall walks
Metcon (AMRAP – Reps)
(WELLNESS WOD)
In 8:00 Complete
4 Rounds
10 DB Sumo Deadlift 35/20s
10 DB Shoulder to OH 35/20s
then
Max Wall Walks in remaining time
2:00 Rest
In 6:00 Complete
3 Rounds
10 DB Sumo Deadlift 35/20s
10 DB Shoulder to OH 35/20s
then
Max Wall Walks in remaining time
Get Strong Min 42-52 (5 Rounds for weight)
Deadlift
Every 2:00 for 10:00
5 Reps
-All 5 sets should be “working sets”, but none of them
have to be a 5RM by any means.
Metcon (AMRAP – Reps)
Competitor Extra
3 Rounds
3:00 on / 1:00 off
30/24 Calorie Bike Erg
Max Double DB Box Step Ups 24/20″ 50/35s
-Should be close to half the time on the Bike, half the
time on Step Ups. That of course can change based on
how hard you want to push the bike… Score will be
total step ups, so be smart about where you place your
efforts…