CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Slow/Steady Bike/Row

then

2 Rounds

10 Bent Over Rows

10 Wide Grip RDLs

20 Lateral Bar Hops

Get Fit Min 20-35 (3 Rounds for time)

Every 5:00 for 15:00

20/15 Calorie Bike (or Row)

15 Power Snatch 115/75

Goal 2:30-3:30 per round

-These are sprint intervals! Big effort on the machine followed by AT LEAST 5 T&G reps to kick off the Snatches. With that in mind, choose your weight appropriately. We want you to have 2:00 or more of rest each round. This will ensure you can give decent effort across all three rounds.

WELLNESS WOD (3 Rounds for time)

Every 5:00 for 15:00

20/15 Calorie Bike (or Row)

20 Alternating DB Snatch 50/35

Get Powerful Min 43-55 (8 Rounds for weight)

Hang Power Snatch

Every :90 for 12:00

2 Reps

Build weight across sets

-Your first set should be well above the weight you used in the metcon. You can build as you are able, or just stay at a challenging double weight for “higher percentage” type volume. Focus on that BIG PULL before you work your way back under the barbell.

Competitor Extra (AMRAP – Rounds and Reps)

AMRAP 12

Climb the Ladder

1 Bar Muscle Up

10 Double Unders

10 Hang DB Snatch 70/50

2/20/10, 3/30/10, 4/40/10, etc…

-This workout starts very DB heavy, but will quickly

switch to an emphasis on BMU sets and being able

to maintain your Double Under rhythm. The BMU

and DU reps increase while the snatch reps stay

the same.