CrossFit XLT – CrossFit Strength 10 Min EMOM 3 front squats @60% *tempo down, speed on the way up Metcon (Time) METCON 3RFT 3 bar muscle ups 6 clusters (135/93) 9 pullups 12 bar facing burpees 9 pullups 6 clusters 3 bar muscle ups *rest 2 min between roundsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 600m run together Then 12 Rounds (you go I go) 4 Power cleans (135/93) 6 T2B/K2C 8 Wallballs (20/14) Then 600m run togetherRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: 7×3 Squat Snatch @60-70% Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 45 Dubs/45 Singles 20 Alt DB Snatch (50/35) 45 Dubs/45 Singles 20 DB Single Arm OH Squats(10 rt/10 lt)/Goblet SquatsRead more

CrossFit XLT – CrossFit Metcon (Time) Conditioning 3x 1:45 at each station w/:15 sec transition time -ski -bike -GHD /sit ups -run -row -rest Post workout strength 20-16-12-8-4 Bench press barbell curls overhead tricep extensionsRead more

CrossFit XLT – CrossFit Metcon (Weight) Every 2:30 x 8 sets 2 Power Cleans+ 2 Front Squat+ 1 Split Jerk Metcon (Time) For time: 30-20-10 T2B HSPURead more