CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 3 SETS: AMRAP Back Squats in 1 set @ 75% of 1RM *rest 3 minutes between sets Metcon (No Measure) 18:00 EMOM 1- 10 DB Box Step Overs (50/35) 2- AMRAP Calorie Row 3- 6 Bench Press @70%Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 100 DU/150 SU each 50 Russian KBS (70/53) 50 KB Deadlift 50 Burpees 50 abmat sit upsRead more

CrossFit XLT – CrossFit () STRENGTH Every 3 min X 5 6 Burpees over the bar 4 Snatches or cleans @60-75% *pick movement you want to work on Metcon (AMRAP – Rounds and Reps) METCON 16 min AMRAP 50 ft handstand walk/5 wall walks 300m row 20 Alt DB snatch (50/35) 5 muscle ups/10 pull upsRead more

CrossFit XLT – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Take 12min to find a 1 RM STRICT PRESS Then… PUSH PRESS Metcon (Time) METCON: 2 Rounds For Time 50 Air Squats 25 Pushups 25 Pullups 25 Ring Dips 50 Calorie Row *rest 2:00 minutes between roundsRead more