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

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) Partner WOD 16 rounds Switch every 90sec 5 Clean & Jerks (155/103) 10 Wallballs max ghds/abmat sit ups in remaining timeRead more

CrossFit XLT – CrossFit STRENGTH Back Squat progression day 6 7 sets 3 back squats @ 80% +5-10lbs Metcon (AMRAP – Rounds and Reps) METCON 14 min AMRAP 2 HSPU/HR push ups 2 Toes 2 bar 10 single db box step ups (50/35) (24/20) *add 2 reps to HSPU and T2B every round, step ups stay the same Pull ups Pull up progression day 6 4 sets 5 banded pull ups 15 banded lat pull downs 15 face pullsRead more

CrossFit XLT – CrossFit STRENGTH Back squat progression day 5 5 Sets 4 back squats@ 75% +5-10lbs Metcon (Time) METCON Open WOD 17.5 10 RFT 9 Thrusters (95/63) 35 Dubs/60 singles *20 Min cap Pull ups Pull up progression day 5 4 sets 9 banded pull ups 10 db single arm bent over rowsRead more