CrossFit XLT – CrossFit Metcon (Weight) DEADLIFT: Build to a heavy double around 85% then… 2 x 2 @ 75% 2 x 3 @ 70% 2 x 4 @ 65% Metcon (Time) FOR TIME: 18-16-14-12-10-8-6-4-2 SHOHLDER TO OVERHEAD (95/63) *40 dubs/60 singles between setsRead more

CrossFit XLT – CrossFit Metcon (Time) 12 Min AMRAP 200m Run 5 Power Cleans @75% 10 Burpee Box Overs 15 GHD SitupsRead more

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