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

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