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

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) SKILL PRACTICE: Perform max set toe to bar/leg raises/Knees To chest Then.. 3 sets @50% of max set Rest 2:00 between sets Metcon (Time) METCON: 4 Rounds For Time: 35/28 Calorie Row 35 Kettlebell Swings(53/35) 50′ Handstand Walk/3 Wall walksRead more

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