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

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: (EVERY :90) 5 SETS: 5 Strict Press 5 SETS: 4 Push Press *build to a heavy unbroken set for the day Metcon (AMRAP – Reps) 5 ROUNDS: 2:00 Max Calorie Row 1:00 RestRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: BACK SQUATS WK 2/DAY 1 4 sets: 5 back squats @70%+5-10lbs Metcon (Time) 4 RFT 20 Pullups 15 Box Jump Overs (24/20) 10 Double DB Deadlift (50s/35s) 5 Devils Press Rest 1:30 Metcon (No Measure) Pullup Progression Wk 2/Day 1: 4×12 Strict Banded Pullups *negatives on last 3 repsRead more

CrossFit XLT – CrossFit Metcon (Time) “EST 2014” Complete the following 2014 reps in groups of 3 or 4 For Time: 300 mountain climbers 200 Situps 100 Db Snatch 300 air squats 200 Kettlebell swings 100 Pushups 300 Jump rope (double unders or singles) 500m Row/each 14 Burpees/eachRead more