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

CrossFit XLT – CrossFit Strength 10 min to build to a heavy back squat then 3X5 @60% Metcon (AMRAP – Rounds and Reps) METCON 15 min AMRAP 400m run 40′ KB front rack lunge(53/35) 20 KBS 7 burpees to a 6″ target 3 MU/6 pullupsRead more

CrossFit XLT – CrossFit Metcon (Time) For Time (with a Partner) 749 meter Row 100 Deadlifts (135/95 lb) 749 meter Row 100 Power Cleans (95/65 lb) 749 meter Row 100 KBS (53/35lb) 750 meter Row 60 Double-Unders 43 Burpees 8 Squat Clean Thrusters (135/95 lb) The rep scheme signifies: – 2,997 meters Row in total for the 2,997 civilians – 343 reps from the Barbell movements and Burpees for the 343 firefighters – 60 Double-Unders for 60 Law Enforcement Officers – 8 Squat Clean Thrusters for the 8 EMT/Paramedics who were killed in the attack.Read more