CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 15 minutes to find 3-Rep Max Back Squat Metcon (AMRAP – Rounds and Reps) METCON: 15:00 AMRAP 3 Rounds of “CINDY” 1 Round of “DT” Rest 1 min ————————- 1 Round of CINDY= 5 Pullups 10 Pushups 15 Air Squats 1 Round of DT 12 Deadlift 9 Hang Cleans 6 S2OH Rx(155/103)Scaled(115/83)Read more

CrossFit XLT – CrossFit Metcon (Time) Unbroken Kettle Bell Swings 40-30-20 Rx(70/53) Scaled (53/35) *IF YOU FAIL ON A SET, MUST REDO THAT SET @ SAME OR LIGHTER WEIGHT *REST AS NEEDED SCORE IS TIME TO COMPLETE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 60 Double Unders/120 Singles 30 SitupsRead more

CrossFit XLT – CrossFit Metcon (Time) 4 ROUNDS 5 Deadlifts (225/153)(155/103) 5 Bar Facing Burpees -Rest 2:00- 3 ROUNDS: 5 deadlifts (275/183)(185/123) 5 Bar Facing Burpees -Rest 2:00- 2 ROUNDS: 5 Deadlifts (315/223)(225/153) 5 Bar Facing Burpees Metcon (No Measure) STRENGTH: 4 SETS: A)8/side Bulgarian Split Squats B)20x Banded Hamstring Curls C)8/side elevated single-leg hip extensionsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 6-7 sets build to a heavy 2- rep Split Jerk Metcon (AMRAP – Rounds and Reps) METCON: 5 min AMRAP 1 Rope Climb/2 modified 10 Pushups Rest 2:00 5 min AMRAP 1 Rope Climb 10 DB Push Press (50/35)Read more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 5 MIN EMOM 3 Back Squats@ 70% -Drop down to 50% of 70% @8:00 Mark: 30 REPS FOR TIME Metcon (Time) METCON: 3 ROUNDS FOR TIME: 20 GHDSU/ scaled Ghd Situp/Weighted sit up 20 Thrusters (75/45) 20/16 Calorie Assualt Bike *Rest 2:00 after each roundRead more