CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10:00 EMOM 5 Deadlift 50%-60% Metcon (AMRAP – Rounds and Reps) METCON: 7:00 AMRAP Run 2 Down and Backs 16 Alternating DB Snatch 8 Single DB Step Ups -Rest 2:00- 5:00 AMRAP -Rest 2:00- 3:00 AMRAP *pick up where you left off RX(50/35)(24″/20″) Scaled(35/20)(24″/20″)Read more

CrossFit XLT – CrossFit Warm-up (No Measure) Mobility: 1:00 couch stretch each side (last :20 arms over head like a Samson lunge) 1:00 squat hold at full depth Activation: 2 sets 10 cossack squats 10 jumping air squats 10 double DB RDL 50ft double DB over head walk *moderate weight on DBs Back Squat (15:00- Building to 1 Rep Max) Metcon (Time) 6 RFT: 12/10 Calorie Row 12 Push Press (95/63) 12 Toes to Bar/Knees to Chest *15 min CapRead more

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