CrossFit XLT – CrossFit Metcon (Time) For time: 100 bench press for time (155/103) (135/95)(105/63) *Every time you break perform a 200m Row and 1 legless rope climb (3 scaled rope climbs) *pick a weight you can do 5-10 reps unbroken, do not want to make this too easy but also do not want to ma Metcon (Weight) Optional Post WOD strength: Strict Press 10-8-6-4-2-2Read more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squat 4×5 @75% of 1RM Metcon (Time) METCON: 10 RFT: 5 Bar facing burpees 3 Power Snatch (135/93) (105/63)Read more

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 3 Rounds 30 burpees 30 pull ups 30/21 cal row 30 alt db snatches (50/35) 50 back rack lunges (75/53)Read more

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