CrossFit XLT – CrossFit STRENGTH Bench Press 10-9-8-7-6-5-4-3-2-1 DB curls/per arm 1-2-3-4-5-6-7-8-9-10 *increasing weight on bench Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Deadlifts (185/123) 10 ball slams (60/30) 10 T2B 20/16 Cal bikeRead more

CrossFit XLT – CrossFit Metcon (No Measure) Gymnastics: 12:00 EMOM Minute 1:16 Alternating Pistols Minute 2: :30 HS Walk/shoulder taps Minute 3: :40 V-Ups Metcon (Time) Wod: 6 Rounds For time: 50 dubs/75 singles 10 Pull-ups/ring rows 15 Push Ups 20 Air SquatsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Thrusters 8×3 *building to a 3 rep max from the rack Metcon (AMRAP – Reps) 10:00 AMRAP 2 Front Rack Lunges (135/93) 2 Box Jump Overs 2 Burpees to a target *increase reps by 2 every round.Read more

CrossFit XLT – CrossFit Metcon (Calories) Partner WOD Double DT 10 rounds you go I go 12 deadlift (135/93) 9 hang power cleans 6 push jerks non working partner rows for cal *score is total calsRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 4 RFT 30 Wallballs (20/14)(14/10) 20 russian KBS(70/53)(53/35) 100 dubs/150singles rest 1:30 Strength E2MOM X 5 sets 3 back squats @65-75% *3 sec pause on first repRead more