CrossFit XLT – CrossFit Metcon (AMRAP – Reps) METCON: 4 sets 4:00 AMRAP 30/24 cal row 20 box jump overs (24/20) *Shoulder to overhead AMRAP in remaining time rest 2 min between AMRAPs set 1 @ 65% set 2 @ 70% set 3 @ 75% set 4 @ 80% Metcon (No Measure) STRENGTH 4 Sets: 4 Bench Press @ 70%Read more

CrossFit XLT – CrossFit Strength Every-90-secX8-sets 2-power-clens Metcon (Time) METCON 10-1 Front-sqts 95/63-75/45 burpees-over-the-brRead more

CrossFit XLT – CrossFit Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click hereRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 8:00 EMOM 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch *building in weight *start at a moderately heavy weight, jumping every set or every other set Metcon (Time) For Time: 50-40-30-20-10 Wallballs (20/14)(14/10) 5-10-15-20-25 Toe-2-bar/Straight leg raisesRead more

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 4 Sets: 8x/leg Bulgarian Split Squat DL 8x/leg Box Step up with DB (70/50) 3 Sets: 25x Goodmornings w/barbell 15x Bent Over Barbell Rows Metcon (Time) METCON: For Time: 9-6-3-9-6-3 Strict HSPU Deadlifts (275/183)(225/153](185/123) *scaling options for HSPU= Deficit kipping HSPU/kipping HSPU/Box HSPU/2x Hand Release PushupsRead more