CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Burpees 100 ft db front rack lunge (50/35) 100 Db clean & Jerks 100 abmat sit ups 100 alt db snatches 100 ft db front rack lunges 50 burpeesRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Back Squats Week 3/Day 3 3×8 @ 50% of 1RM Metcon (AMRAP – Rounds and Reps) “CrossFit Games Open WOD 16.4 &17.4” 13:00 AMRAP 55 Deadlifts (225/155 lb) (135/95) 55 Wall Ball Shots (20/14)(14/10) 55 calorie Row 55 Handstand Push-Ups/ Hand-Release pushup Metcon (No Measure) PULLUP CHALLENGE WEEK 3/DAY 3 5×5 strict pullups *resistance as low as you can handle for 5 repsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Back Squats Week 3/Day 2. 3×3 @70% *25 Banded Goodmornings between sets Metcon (No Measure) Pull Up Progression Week 3/Day 2: 9:00 EMOM 1: 5 Negative Pullups (3 second descend) 2: 15 Kips 3:  5-10 pullups (C2B, Butterfly, Kipping, Jumping) Metcon (AMRAP – Reps) Metcon: “Death By” Classes Choice (everyone votes together) A. Push it to the limit B. Mental Toughness C. Get a GripRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Every :90 for 8 sets: 1 DL+1 Power Clean+1 Hang Power Clean+1 Push Jerk *building to 80% of Clean max Metcon (Time) Metcon: Every 3:00 x 5 Sets 5 Bar Facing Burpees 4 Power Snatch 5 Bar Facing Burpees 4 Overhead Squat 5 Bar Facing Burpees 4 Clean n’ Jerk *score is slowest round Rx(135/95) Scaled(95/63) Metcon (No Measure) Post WOD: Pull-Up Progresssion Week 3 Day 1 **Using a lighter band than last week 4×15 Banded Pullups *15 banded pull aparts between setsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Week 3/Day 1: Back Squat- 5×5 @ 80% Metcon (Time) METCON: 5 Rounds For Time: 250M Row 16 Kettlebell Swings (70/53) 6 Bar Muscle ups Rest 1:00 *sub 6 Ring Rows+6 Ring/Box Dips for MU *scale BMU to half if neededRead more