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

CrossFit XLT – CrossFit STRENGTH Every :90 x 8 sets 1 Snatch grip deadlift+ 1 sq snatch+ 1 OHS *built to max for the day Metcon (AMRAP – Rounds and Reps) METCON Every 3:00 for as long as possible, reps increase by 2 each 3:00 0:00-3:00 2 Rounds 8 C2B pull ups 8 Overhead squats (95/63)(75/43) 3:00-6:00 2 Rounds 10 C2B pull ups/ ring rows 10 Overhead squats 6:00-9:00 2 Rounds 12 C2B pull ups 12 Overhead squats etc… until failureRead more

CrossFit XLT – CrossFit STRENGTH 3 Sets: A) 5/side Single leg Bulgarian Deadlift (increase by 1 rep per side each set) B) 15 Bent over barbell rows C) 10 Barbell good mornings D) 15 V ups Metcon (Time) METCON For time 30-20-10 HSPU Deadlift(135/95) Alt DB Snatch (50/35)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 400m run 100 dubs/ 150 singles 50 hand release push ups 25 double DB hang clean n jerk (50/35) Split jerk 7 sets 3 split jerk Build to a heavy 3, aiming to end over 80%Read more

CrossFit XLT – CrossFit STRENGTH E2MOM X 7 Sets 100m run into 2 squat cleans *Cleans should be performed at 70%+ Metcon (AMRAP – Rounds and Reps) METCON 12 min AMRAP 6 Thrusters (95/63) 6 Bar facing burpees 12 Box jump overs (24/20)Read more