CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

10 Wide Grip RDLs

10 Push Ups

10 Muscle Snatch

8 Burpees

10 Power Snatch

6 Burpees Over the Bar

10 Overhead Squats

4 Burpee Tuck Jumps

Get Fit Min 25-35 (Time)

For Time

8 Hang Squat Snatch 95/65

8 Burpee Box Jump Overs 24/20″

10 Hang Squat Snatch

10 Burpee Box Jump Overs 24/20″

12 Hang Squat Snatch

12 Burpee Box Jump Overs 24/20″

14 Hang Squat Snatch

14 Burpee Box Jump Overs 24/20″

10 Min Cap

-There is PLENTY of time to drill the Snatch and be plenty warm enough to move as well as possible. This workout will come down to how smooth you can cycle the barbell, much more so than how fast your BBJOs are. You should be able to complete the snatches in 1-2 sets depending on the round and keep rest to a minimum. I’d like to see times closer to 5-7 mins than the 8 min cap… BBJO can be Box Facing or “Lateral” depending on floor space.

WELLNESS WOD (Time)

3 Rounds

16 Hang DB Snatch 35/20

10 Burpee Box Step Ups 20″

Get Powerful Min 40-54 (7 Rounds for weight)

Hang Squat Snatch + OHS Complex

Every 2:00 for 14:00

2 Hang Squat Snatch + 1 OHS

-This complex takes strength, speed, power, technique, and patience. It’s a very challenging 3 reps. Make sure you finish your pull on both Hang Snatches BEFORE you try to pull yourself under the bar. Many athletes forget to put their energy in first to create time and space to get under. Then, focus on your balance and stability on the OHS. No need to rush that final rep. Build across sets or stay with a weight that helps you work on consistency

Competitor Extra (AMRAP – Reps)

AMRAP 5

40/32 Calorie Bike Erg

Max Distance DB Farmer’s Carry Lunge Steps 35s/ 25s

-Complete 25′ at a time, turning around and heading back the other direction each time. You should have about 2+ minutes on the bike and well over 2:00 to complete Lunge Steps. Consider this a mini “Finisher”