CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 3X3 STRICT PRESS 3X3 PUSH PRESS 3X3 PUSH JERK Metcon (Time) 4 RFT (20:00 Time Cap) 200M Run 20 T2b 10 Thrusters 10 Back Rack Lunge RX(95/63) Scaled(75/45)Read more

CrossFit XLT – CrossFit Metcon (Time) 6 RFT 10 CAL Bike 5 Power Snatch 135/95Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 30 Box jump overs (24/20) 60 KBS(53/35) 30 Pull ups 60 Power cleans (95/63) 30 cal bikeRead more

CrossFit XLT – CrossFit Metcon (Time) Conditioning w/partner 3x400m run 2x300m run 3x200m run *400m cool down walk/jog immediately after last 200m run *rest/work 1:1 Strength a)4×8 bench press@65%+ b)4×10 Barbell curl+oh press c)4×12/side KB teapotsRead more

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