CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up Min 0-12

2 Rounds

1:00 Single Unders

1:00 Row

10 Muscle Snatch + OHS

Get Fit Min 20-40 (Time)

For Time(20 Min Cap)

1200m Row

60 Crossover Single Unders

15 Hang Squat Snatch 95/65

800m Row

40 Crossover Single Unders

10 Hang Squat Snatch

400m Row

20 Crossover Single Unders

5 Hang Squat Snatch

-You have to accept that this is a longer piece. That first

Row will set the tone and should be smooth and

comfortable, especially if you struggle with Crossovers.

Limit yourself to 2:00 on any CO set then move on. If

you don’t want to do COs just complete 2x Single

Unders. HSS should be in bigger sets, maybe UB for

some

WELLNESS WOD (Time)

For Time

1000m Row

100 Single Unders

30 Hang DB Snatch 35/20

750m Row

75 Single Unders

20 Hang DB Snatch

500m Row

50 Single Unders

10 Hang DB Snatch

Get Powerful Min 46-56 (Weight)

Squat Snatch

EMOM

1 Rep

-Just roll with that momentum from the metcon and

gradually build perfect reps from the floor across the

EMOM. No pressure to go heavy at all. Try to be as

technically sound as possible throughout.

Metcon (AMRAP – Rounds and Reps)

Competitor Extra

Open WOD 16.3

AMRAP 7

10 Power Snatch 75/55

3 Bar Muscle Ups

-We love a good open retest. If you’ve done this one in

the past, look up your score and maybe strategy notes

and make a plan based on that. A few tips: you don’t

need to go UB on the Power Snatch, and the

transitions are as important as anything else.