CrossFit XLT – CrossFit STRENGTH Squat cleans + split jerk 3+1 x 2 sets 2+1 x 2 sets 1+ 1 x 2 sets Metcon (Time) METCON 21-15-9 Double DB thrusters (50/35) Box jump overs (24/20) rest 3 min 45 HSPU for timeRead more

CrossFit XLT – CrossFit STRENGTH Deadlifts 12 reps @ 50% 12 reps @ 55% 10 reps @ 60% 10 reps @ 65% 50ft HS walk after each set/ 30 shoulder taps Metcon (Time) METCON 4RFT 30 sit ups 30 Wallballs (20/14) 15 hang power snatches (75/53) 50 dubs/75 singles rest 1 min *21 min capRead more

CrossFit XLT – CrossFit Metcon (No Measure) METCON: EVERY 5:00 X 5 SETS 24/20 Calorie Row 10 Burpee Box Jumps 20 Kettlebell Swings (53/35) *4 min cap on work Metcon (Weight) STRENGTH: PUSH PRESS AMRAP in 1 Set @ 60% -Rest 3:00- AMRAP in 1 Set @ 65% -Rest 3:00- AMRAP in 1 Set @ 70%Read more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 12:00 Alternating EMOM EVEN: 5 Back Squats @70-80% ODD:10 Jumping Lunges Metcon (Time) FOR TIME: 10-1 Power Cleans (115/83) Pullups *Every 2:00 including 0:00 run 100mRead more

CrossFit XLT – CrossFit Metcon (Time) DOMINATE PARTNER WOD For Time 1 Mile run (together) 100 Double Unders/200 Singles 90 Burpees over planking partner 80 Wallballs (20/14) 70 Deadlifts (135/93) 60 Shoulder to Overhead 50 Hang Cleans 40 Toes to bar/Knees to chest 30 Handstand pushups 20 Thrusters 10 Power snatches 1 Mile Run (Together) *Break up reps between partnersRead more