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

CrossFit XLT – CrossFit Metcon (No Measure) SKILL: 10 MIN ALT EMOM -8-12 C2B/PULLUPS/RINGROW/1-5 BMU -8-12 DIPS (rings or parallel bars) Metcon (Time) METCON: 5RFT 25 Kettlbell Swings 50 Dubs/75 Singles 50′ HS walk/25′ HS Walk/3 Wall Walks 20:00 Time CapRead more