CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

100m Run

20 Lateral Barbell Hops

10 Squats (Air Squat, Front Squat, OHS)

Get Fit Min 20-34 (Time)

For Time

400m Run

30 Box Jump Overs 24/20″

30 Overhead Squats 135/95

30 Box Jump Overs

400m Run

-14 Min Cap

This can be done Sub 10 by those who really want to push the pace hard (and/or modify as needed), or it can be completed smooth/steady – using it more as a primer for the Snatch session to follow.

WELLNESS WOD (No Measure)

For Time

400m Run

30 Box Jumps 20″

30 Overhead Squats 45/35 (or Goblet Squats)

30 Box Jumps

400m Run

Get Powerful Min 42-55 (13 Rounds for weight)

Squat Snatch

Every :30 for 2:00

1 Rep

Every :60 for 5:00

1 Rep

Every :90 for 6:00

1 Rep

-Stay light and perfect on the :30, start your build on the :60, and hit 4 challenging singles on the :90. If technique is breaking down, continue on at a weight you can stay proficient at.

Competitor Extra (Time)

For Time

75 T&G Power Snatch 95/65

Every Break = 50 Double Unders

12 Min Cap

-You could just break this into 15s and hit four sets of Double Unders, but isn’t it more fun to hold on and see what happens?! This is the sort of piece you can take chances and test yourself on 🙂