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

CrossFit XLT – CrossFit Metcon (Time) 3 rounds each 15/12 cal row 12 clean n jerks (115/83) 9 bar facing burpees 6 power snatches 3 bar facing burpees *one partner works at a timeRead more

CrossFit XLT – CrossFit STRENGTH 6 sets 6 Back squats @ 65-70% Building to a max height box jump between sets Metcon (Time) WODAPALOOZA Qualifier METCON 10 down to 1 Toes 2 bar/Knees 2 chest Devils Press (50/35)(30/20)Read more

CrossFit XLT – CrossFit STRENGTH Barbell Conditioning E2MOM X 7 4 deadlift + 3 power cleans + 2 shoulder to overhead *unbroken complex* Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP X3 3 bar muscle ups/ burpee pull ups 9 wall balls (20/14)(14/10) rest 1:30 between AMRAPsRead more