CrossFit XLT – CrossFit Metcon (Time) METCON 3 Rounds For Time 7 DB hang clean and jerks(right arm) 7 DB OH lunge (right arm) 7 DB hang clean and jerk (left arm) 7 DB OH lunge (left arm) 14 GHD sit ups 7 DB snatch (right arm) 7 DB snatch (left arm) 7 DB OH squat (right arm) 7 DB OH squat (left arm) 14 GHD situps 50/35 Metcon (No Measure) Post WOD Strength 3 Sets 10 Monster Walk (10X left/ 10x right) 10 single leg DB RDL (each leg) 10 single leg hip bridge (each leg)Read more

CrossFit XLT – CrossFit Metcon (Weight) Strength: A)Full Snatch + Low Hang Snatch + Hang Snatch (scale to power snatch) (1+1+2) x 3 @60% (1+1+1) x 3 @70% (1+1+1) x 2 @75%+ B)BTN Push Press + Overhead Squat (2+3) x 5 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 6 Burpee Box Jump Overs (24/20) 12 PullupsRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: 1+1/4 Front Squats 7×3 every :90 @60-65% of 1RM Metcon (AMRAP – Rounds and Reps) Metcon: 4 x 3:00 Amrap 3 Power Cleans (185/123) 6 Hand Release Push Up 9 Air Squats -Rest 2:00 after each Amrap-Read more

CrossFit XLT – CrossFit Metcon (Time) 21-15-9 Cal Row Burpee over rower Rest 4:00 9-15-21 Cal Row Burpee over rowerRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD Buy in 500m Row each Then 20 Rounds You go I go 15 Wallballs (20/14) 10 Burpees 5 Thrusters (115/73) Cash out 600m Run togetherRead more