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

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10 Deadlift @65% 8 Deadlift @70% 6 Deadlift @75% 4 Deadlift @80% 2 Deadlift @85% Metcon (Time) “SWINGIN ANNIE” 50-40-30-20-10 KBS(53/35) Abmat sit ups Double unders/singles x2Read more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10:00 EMOM 3 FRONT SQUATS @ 70% Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 43 Shoulder to Overhead 43 Back Squats RX(95/65) Scaled(75/45) ()Read more

CrossFit XLT – CrossFit Metcon (Time) 12 Days of Christmas WOD 1 Bar muscle up/C2B pull up 2 Power cleans (165/113) 3 Front squats (165/113) 4 S2OH 5 Wallballs (20/14) 6 Burpee box jumps (24/20) 7 T2B/K2C 8 DB hang cluster (50/35) 9 HSPU/HR push ups 10 KBS (53/35) 11 Deadlifts (165/113) 12 Devils Press (50/35) “No Barbell” 1 Devils Press 2 DB Front Squats 3 DB Cleans 4 Pullups/Ring Rows 5 Wallll Balls 6 Burpee Box Jumps 7 Russian Twist w/Medball (per side) 8 DB Push Press 9 Jumping Knees Tucks 10 Abmat Situps 11 Air Squats 12 Calorie Assualt Bike/RowRead more