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

CrossFit XLT – CrossFit STRENGTH 9-7-5-3-1 Back squats 2 Min between sets *build to a heavy single Metcon (AMRAP – Rounds and Reps) METCON 13 min AMRAP 12 hang power snatch (95/63) 9 wall balls (20/14) 12 push ups 6 box jump overs (30/24)Read more

CrossFit XLT – CrossFit Strength Start a set every 2 min Touch and go power cleans+ push jerks Set 1 6+6 Set 2 5+5 Set 3 4+4 Set 4 3+3 Set 5 2+2 Set 6 1+1 Metcon (Time) METCON 21-15-9 Front squats (95/63) Pull ups Rest 3 min 9-6-3 Front squats (155/103) Bar muscle upsRead more