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

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