CrossFit XLT – CrossFit STRENGTH 3 sets 5 Back squats @70% Metcon (Time) METCON 3 RFT 400m run 20 HSPU 400m run 20 T2B *25 min capRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 3 Sets 2 Rounds for time 5 bar muscle ups 5 hang squat snatches(135/95) 10 pull ups 10 shoulder to overhead rest 2 min between sets Strength 4-5 Sets 8 bench press 12 GHD sit upsRead more

CrossFit XLT – CrossFit Conditioning Every 3min X 6 sets 24/20 row cal sprint Metcon (AMRAP – Rounds and Reps) METCON 3 min AMRAP x2 2-4-6-8 etc… Kettlebell swings (70/53) Box jump overs (24/20) Rest 3 min between AMRAPsRead more

CrossFit XLT – CrossFit Strength 10-8-6-4-2 Front Squats *start between 50-60% and build to a double between 80-90% Metcon (Time) METCON 50ft farmers hold lunge 10 RFT 3 Devils Press 30 DU/50 SU 50ft farmers hold lunge RX 50/35Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min amrap 50 kbs swings (70/53) 50 pull ups 200 m run each 50 T2B 50 goblet squats 200 m run eachRead more