CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Front Squat Every :90 build to a 1RM 5@50% 4@60% 3@70% 1@85% 1@90+% 1@90+ 1@1RM Metcon (Time) For Time: 30 Thrusters (75/53) 15 Pullups/Ring Rows 30 Snatch (75/53) 15 Muscle Ups/ C2B Pullups/PullupsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 1000m Row (switch every 250) then 2 rounds 50 db deadlifts 40 alt db snatches 30 slam balls 20 db thrusters 10 devils press then 1000m row (switch every 250)Read more

CrossFit XLT – CrossFit Strength Power snatch + Overhead squat 3+3 x 2 sets 2+2 x 2 sets 1+1 x 2 sets Metcon (Time) METCON 21-15-9 Hang power snatches (95/63) Bar facing burpees rest 3 min 9-15-21 HSPU/push press Pull ups/ring rowsRead more

CrossFit XLT – CrossFit STRENGTH Every 2 min X 8 Sets Power clean + hang power clean + squat clean *use 8 sets to build to heavy complex (does not have to be unbroken) Metcon (AMRAP – Rounds and Reps) METCON 2 Min AMRAP X 4 sets 2-4-6-8 etc Deadlifts (225/153)(155/103) Box jump all the way overs(24/20) Rest 1 min between AMRAPs *start over each AMRAP, score is lowest AMRAPRead more

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 15:00 EMOM Death by Push Press *if you fail a set start over again until 15:00 is up Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 60 Dubs/90 singles 50 ft Front Rack Lunge (50s/35s) 40 Wallballs (20/14) 30 T2B/Leg Raises/V UpsRead more