CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Clean n’ Jerk Ladder 5 TnG Power Clean n Jerks @55% 4 TnG Power CnJ @65% 3 TnG Power CnJ @75% 2 TnG Power CnJ @85% 1 TnG Power CnJ @90-95% Metcon (Time) METCON: Every 6:00 x 4 Sets 20/16 Cal Row 50 Dubs/Singles 7 Hang Squat Cleans (155/105)(115/73)(95/63) 50 Dubs/Singles 20/16 Cal Row *rest the remainder of 6:00 window *score is slowest roundRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 30 Air Squats 15 Power Snatch (75/53) 12 OHS 9 Lateral Burpees Over the Bar Metcon (No Measure) Post WOD Strength: 4 Sets: 8 DB Lateral Raise 8 DB Later Front Raise 8 DB Curl + PressRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP 20 Calorie Row 22 Alternating DB Snatch 20 GHD/Abmat Situps 22 DB Hang Clean n Jerks 20 Air Squats 22 Partner Over BurpeesRead more

CrossFit XLT – CrossFit STRENGTH Every 2 min X 5 sets 6 back squats@ 70% Metcon (Time) METCON 4 RFT 21 Wallballs (20/14)(14/10) 21 Toes to bar 21 Box jumps (24/20) 21 Pull ups *3 min rest after round 2Read more

CrossFit XLT – CrossFit Strength 8 Min EMOM 4 hang power cleans *build to a heavy 4 reps Metcon (AMRAP – Rounds and Reps) Conditioning 20 min partner AMRAP 20/16 cal row *switch every 20/16 calRead more