CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD 20 Min AMRAP 20 Burpees 20 Burpee box jump overs (24/20) 20 Devils Press (50/35) 20 Burpee pull ups 20 Burpees over a planking partner *switch every 5 repsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10 min EMOM 3 thrusters *build to heavy 3 Metcon (Time) METCON For time 500/400m row 45 toes to bar 500/400m row 45 HSPU/ HR push upsRead more

CrossFit XLT – CrossFit Metcon (Weight) Thursday specialty 10 min EMOM HSPU 3-5 for experienced 2-3 intermediate 1-2 novice Sub Box HSPU 5 reps Every :90 for 10 sets 1 squat snatch + 1 OH squat Sets 1-3 – 65-70% Sets 4-6 – 70-75% Sets 7-8 – 75-80% Sets 8-9 – 85+%Read more

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH 4 Sets: 14 Back Rack Reverse Lunges *start between 40-50% of max back squat and build if confident Metcon (No Measure) METCON: 4 RFT 40 dubs/ 60 singles 20 DB hang snatch, switch every 5 reps (50/35)(35/20) 15 pull ups 10 deadlift @ 60% -Rest 1 min- RX- add 5 bar muscle ups at end of each round before restRead more

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