CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: EVERY :90 x 6 SETS 3 Power Snatch+ 3 OHS Metcon (Time) METCON: EVERY 3:00 x 5 SETS 6 Burpees to a 6″ target 12 DB Hang Clean n Jerk (50/35) 50′ DB Overhead LungeRead more

CrossFit XLT – CrossFit Strength Deadlift 3 x 15 @ 55-60% Metcon (AMRAP – Rounds and Reps) Metcon 21min AMPRAP 400m run 30 HSPU 30 power snatches (75/53) 30 T2B 500m rowRead more

CrossFit XLT – CrossFit Metcon (Time) For Time: 21 Pullups 21 Calorie Bike 21 Single Arm DB Thruster (70/50) 75 Dubs/150 singles 15 C2B Pullups 15 Calorie Bike 15 Single Arm DB Thruster 75 Dubs/150 singles 9 Bar Muscle up 9 Calorie Bike 9 Single Arm DB Thruster 75 Dubs/150 Singles Metcon (Weight) STRENGTH: Push Press 5×7 @ 60% Warm-up (No Measure) ALL W/ SINGLE DB 8 Single leg DB RDL/each 8 DB Front Squat 8 DB Push Press 8 DB Thrusters. 25 Lateral hops 16 kipsRead more

CrossFit XLT – CrossFit Metcon (Weight) WEIGHTLIFTING: A)FRONT SQUATS 3X3 @60% 3X2 @70% 3X1 @80%+ B)CLEAN DL + POWER CLEAN + HANG SQUAT CLEAN + PUSH JERK (2+2+1+1) x 4 (1+1+1+2) x 3 (1+1+1+1) x 2 C) CLEAN PULL 5×3 @ 100% of clean Metcon (No Measure) Post Weighlifting: 2 sets: 25 Banded presses 25 Banded pull apart 25 GHD 25 SupermansRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 300m row 40 bar facing burpees 50 thrusters(95/63) 300m row 40 bar facing burpees 40 thrusters 300m row 40 bar facing burpees 30 thrusters 300m row 40 bar facing burpees 20 thrustersRead more