CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

400m Run

then

2 Rounds

10 V-Ups

10 Muscle Cleans

20 Lateral Barbell Hops

Get Fit Min 20-35 (Time)

For Time

25 Toes to Bar

30 Hang Power Cleans 115/75

35 Box Jump Overs 24/20″

2:00 Rest

35 Box Jump Overs

30 Hang Power Cleans

25 Toes to Bar

15 Min Cap

-You can afford to push a bit harder out of the gate on this with the small rest window built into the middle. That doesn’t mean you need to go unbroken, but don’t be afraid to hang on to the TTB and barbell if you’re moving well! Box Jump Overs should have a step off the back side like the previous Open standard

WELLNESS WOD (Time)

For Time

25 Sit Ups

30 DB Hang Cleans 35/20s

35 Box Jumps 20″

2:00 Rest

35 Box Jumps

30 DB Hang Cleans

25 Sit Ups

Get Strong Min 45-54 (6 Rounds for weight)

Power Clean

Every :90 for 9:00

3 Reps

Drop and reset each rep Build across sets

-The 3 reps should be completed within :30, allowing for :60 to rest and change weights. Your first set should be at a moderate to challenging weight, then continue with a very gradual build from there! Make sure you hit a couple warm up sets before the clock starts. Focus on not jumping your feet out too wide, if you “fail” a Power Clean it should be because you have to catch too low.

Competitor Extra (AMRAP – Rounds and Reps)

AMRAP 10

Climb the Ladder

3 Push Press 135/95

3 Calorie Ski

3 Sumo DLHP 135/95

3 Calorie Ski

6/6/6/6, 9/9/9/9, etc.

-The Ski will become your “break” as the barbell sets

will get challenging fast! Also, nothing needs to be

unbroken – especially as you surpass double digits