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

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