CrossFit XLT – CrossFit Metcon (No Measure) Day 1/Wk 1Febuary Pullup Challenge: 3×5-8 Strict Pullups 3×10-15 Banded Pull Downs 3×10 Ring Rows 3×10-15 Banded Face Pulls Metcon (AMRAP – Rounds and Reps) METCON: 5:00 AMRAP 16 Wallballs (20/14) 16 Alt DB Snatch(50/35) 16 Abmat Situps Rest 1:00 and RepeatRead more

CrossFit XLT – CrossFit Back Squat (1 Rep Max) Metcon (Time) METCON: 7 Rounds for Time: 3 Bar Muscle ups 7 Double DB Cn’J (50/35) 28 Double Unders/40 singles *scale muscle ups to Jumping or 3 ring rows+3 ring dipsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 120 Cal row 100 single arm DB clean and jerk (50/35) 80 abmat sit ups 100 air squats 80 abmat sit ups 100 single arm DB clean and jerks 120 cal rowRead more

CrossFit XLT – CrossFit STRENGTH 3 Sets 3 squat snatches 3 Sets 2 squat snatches 3 Sets 1 squat snatches *start at 60% and build through out the sets Metcon (AMRAP – Rounds and Reps) METCON 12 min AMRAP 10 toes to bar/knees to chest 15 box jumps (24/20) 10 HSPU 20 alt DB snatches (50/35)(35/20)Read more

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM 3 Hang power cleans *build to a heavy 3 reps, no failed attempts Metcon (Time) METCON Every 5 min x 3 sets 15/12 cal bike into 3 rounds of 6 deadlift @ 50% 6 bar facing burpees *4 min cap on work, at least 1 min of restRead more