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

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