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

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