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

CrossFit XLT – CrossFit Metcon (Time) FOR QUALITY: TURKISH GET UPS (53/35) 5-4-3-2-1 (per side) SEATED LEG RAISES OVER KB 30-25-20-15-10 Metcon (AMRAP – Rounds and Reps) METCON: 9:00 AMRAP 12 Hang Power Snatch(95/63)(65/45) 40′ Overhead Walking Lunge 12 HSPU/Hand Release PushupsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: FRONT SQUATS 4X6 @ 70% *Between each set- 15-20 Calf Raises *warm up=10x w/bar, 10×30-40%, 6x@50-60% Metcon (Time) 4 RFT 250M Row 9 Thrusters (135/95) 15 C2B Pullups/pullups/jumping chest to bar 21 Air SquatsRead more

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