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

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH Every 2:00 x 6 sets 3 Back Squats @ 70% 5 Tall Box Jumps Metcon (Time) 100 DB Hang Clean n Jerks (50/35) *switch hands every 5 reps **5 burpees everytime you have to set the DB downRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 15/11 Cal bike(each) 50 Deadlifts (135/93) 20 GHD/abmat sit ups (each) 15/11 Cal bike (each) 50 Power cleans (135/93) 20 GHD/abmat sit ups (each) 15/11 Cal bike (each) 50 S2OH (135/93) 20 GHD/abmat sit ups (each)Read more

CrossFit XLT – CrossFit STRENGTH 15-12-9-6-3 Bench Press *start between 50-60% *end around 80% 15 DB hammer curls after each set of bench METCON 3 Min AMRAPx 4 10 Wallballs (20/14) 10 HSPU/DB push press 5 Box Jumps (30/24) 1 Min rest between AMRAPSRead more

CrossFit XLT – CrossFit STRENGTH 10 Min EMOM 5 Thrusters Build to a heavy unbroken set of 5 Metcon (AMRAP – Reps) METCON 6 Rounds 1 Min AMRAP 10 Bar facing burpees AMRAP power snatches (155/103) or 65% 1 min restRead more