CrossFit XLT – CrossFit Strength: Front Squat (8×3 @ 65-70%) Metcon Metcon (AMRAP – Reps) 3:00 AMRAP x4 16 Burpees over medball (Medball Facing) 50 Dubs/80 singles AMRAP MedBall Cleans (20/14) *2:00 Rest*Read more

CrossFit XLT – CrossFit View Public Whiteboard 3-Rep Split Jerk Build to heavy Touch-n-Go 3-Rep Split Jerk Metcon (AMRAP – Reps) Tabata (:20 work/:10 rest) 5 Rounds: -Handstand Push Ups/Z Press -KB Swings (70/53) -Thrusters (75/45) -V-ups/sit-ups -:30 rest **score is lowest number of reps performed of 6 rounds**Read more

CrossFit XLT – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up w/empty bar 10 Muscle Cleans 10 Front Squats 10 Strict Press 10 BTN Snatch grip Push Press 10 Overhead squats 10 Muscle Clean and Press The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max) Metcon (AMRAP – Rounds and Reps) Metcon: 2×3:00 AMRAP 1 Legless Rope climb 10 Hand Release Push ups *Rest 1 minutes between Amraps* *scale legless to regular rope climbs or 2 modified rope climbsRead more

CrossFit XLT – CrossFit Metcon (No Measure) Conditioning 7x 300m/250m Rowing Sprints -Rest :90 between sets Metcon (Time) FOR TIME: 30-20-10 Toes to Bar Power Snatch (75/45) Calorie BikeRead more

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Weight) Strength: -10:00 to Build to a Heavy Back Squat -3×7 @60% of heavy single -30 Jumping Empty Barbell Squats Metcon (AMRAP – Rounds) 9:00 AMRAP 30 Double Unders/60 Singles 15 Goblet Squats (70/53)(53/35) 7 Burpee Pullups/burpees to 6′ targetRead more