CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 6 sets (1 DL + 1 Full Squat Clean+1 Hang Squat clean+1 Front Squat) *staying around 65-75% of 1 RM clean Metcon (AMRAP – Rounds and Reps) METCON: 12:00 AMRAP 200M Run 20 Wallballs(20/14) 15 Kettlebell Swings(70/53) 10 Toe to Bar/Knees to ChestRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 8 x (1 Strict Press+2 Push Press+3 Push Jerks) *building up to heavy complex for the day Metcon (Time) For Time: 21-15-9 Front Rack Lunge(115/73) Pullups Hand Release PushupsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SU Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SURead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 50-lb dumbbell, 24-in box 35-lb dumbbell, 20-in boxRead more

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM Alternate between 6 Bench Press @60-70% 1 Legless rope climb/3 modified climbs Metcon (Time) METCOIN 21-15-9 Hang power cleans(115/73) Bar facing burpees rest 3 min 9-6-3 Hang power cleans(165/103) Bar facing burpeesRead more