CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: EVERY 2:00 x 6 sets 3 Front Squats +2 Split Jerks *use the 6 sets to build to moderately heavy complex Metcon (AMRAP – Reps) METCON: AMRAP OF WALLBALL(20/14)(14/10) 3:00 AMRAP 3:00 REST 2:00 AMRAP 2:00 REST 1:00 AMRAP 1:00 RESTRead more

CrossFit XLT – CrossFit Metcon (Time) 50 Rounds *You go I go 5 air squats 3 pull ups/Ring rows 1 Power clean (185/123)Read more

CrossFit XLT – CrossFit STRENGTH Every :90 X 8 sets 1 Power snatch 1 Squat snatch *can be done in singles, start around 50-60% build each set Metcon (Time) METCON 27-21-15-9-6-3 Cal row Burpees over the rowerRead more

CrossFit XLT – CrossFit ()Read more

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 4 Super sets: A)8 Deadlifts @65-70% B)8/leg Single leg Glute bridge on small box C)20x Banded hamstring Curls Metcon (AMRAP – Rounds and Reps) METCON: 4 X 3:00 AMRAP 15 Kettlebell Swings(70/53) 15 T2B/V-up 15 Box Jumps(24/20) *Rest 1 min after each round *pick up where you left off, score total rds+repsRead more