CrossFit XLT – CrossFit Metcon (No Measure) Strength: 250m Row 15-12-9-6-3 Bench Press RX(165/113) Scaled (135/83) (105/63) *goal is to hit reps unbroken Metcon (AMRAP – Rounds and Reps) 3:00 AMRAP x 3 3 Power Cleans(185/123)(135/95)(95/63) 6 Burpees 12 HSPU/DB Strict Press -1:00 Min Rest-Read more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 7-6-5-4-3-2 Rounds of 5 T2B/K2C 10 Sit ups 15 Air squats After each set 2 rounds of DT 12 deadlifts (135/93) 9 hang power cleans 6 push jerksRead more

CrossFit XLT – CrossFit CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here CrossFit Games Open 22.3...Read more

CrossFit XLT – CrossFit STRENGTH Every 2 min X 6 sets 4 deadlifts @ 60-65% Metcon (Time) METCON 3 Rounds for time 12 Hang power snatch 6 bar facing burpees 12 Shoulder to Overhead 6 bar facing burpees Rest 2 min between rounds 95/63Read more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 5 SETS 3 x Power Clean + Push Jerk @60-70% of Cnj Metcon (AMRAP – Reps) 24:00 EMOM 1)15/12 Cal Bike (:50 cap) 2)20 KBS (53/35) 3)15 Box Jump overs (24/20) 4)RestRead more