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

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 3 Rounds 30 partner plank over burpees 30/21 Cal row 30 pullups 30 Wallballs (20/14)Read more

CrossFit XLT – CrossFit STRENGTH 25 reps for time Back squats @70% :90 sec rest each break Metcon (AMRAP – Rounds and Reps) 7/5/3 min AMRAP 16 box jump overs (24/20) 12 double DB cleans (50/35) (35/20) 8 double DB box step overs Rest 2 min between AMRAP *pick up where you left offRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 4 RFT 75 dubs/100 singles 15 shoulder to overhead (115/83) 15 toes to bar STRENGTH 6 Sets 6 deadlifts @60-65% 5/side reverse goblet lungesRead more