CrossFit XLT – CrossFit Strength (5X3 @85%) Back squats 5X3 @85% Metcon (Time) METCON 50-40-30-20-10 Wallballs (20/14) Cal RowRead more

CrossFit XLT – CrossFit Strength Deadlift 5X8 @65% Metcon (AMRAP – Rounds and Reps) METCON 15 Min AMRAP 300m Run 15 Power snatches (95/65) 3 Rope climbs/5 ModifiedRead more

CrossFit XLT – CrossFit Metcon (Time) METCON: 3 RFT: 25 Pullups 75 Double Unders 25 Burpees Metcon (Weight) STRENGTH: Bench Press 4×10 @ 65% of 1RM Then… Drop set of  DB Bench Press (4 different weights/ heaviest to lightest/10 reps each weight/amrap @ lightest weight)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) WEIGHTLIFTING: E3MOM FOR 18:00 3 Power Cleans + 3 Front Squats + 3 Push Jerks *build to heavy complex across the 6 sets -Drop to 60% of what you ended on or (155/103) and at the 24:00 mark: 5:00 AMRAP of Clean n Jerks *every 5 Clean n Jerks perform 5 Box Jump Overs (30/24) Metcon (No Measure) POST WOD: 50 GHD Sit ups/ abmat situps 50 Russian Twist (20/14) 25 v up complex (right side+left side+ both)Read more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 20 Rounds You go I go 8 Cal bike 6 Alt db snatch (50/35) 4 Burpee box jumps (24/20)Read more