CrossFit XLT – CrossFit Strength Back squats 5X5 @ 75% Metcon (Time) WOD 4 RFT 200m Run 10 alt DB cleans(70/50)(50/35) 10 HSPU 200m Run 15 T2B Rest 2 minRead more

CrossFit XLT – CrossFit Strength Establish 1rm Deadlift Metcon (Time) METCON 4 RFT 28 Walballs (20/14) 14 Hang power snatch(75/55)(45/35) 5 Bar muscle ups Then…. 30/24 cal bike cash outRead more

CrossFit XLT – CrossFit Strength 10-10-8-8-6-6 Strict press *start at 50% and build Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 150 dubs/200 singles 50 Russian KBS (53/35)(35/26) 25 push ups 25 pull upsRead more

CrossFit XLT – CrossFit Metcon (Time) METCON “Grettel” 10 Rounds for time 3 clean and jerks (135/95)(95/63) 3 bar facing burpees Strength Front squats 5X4 @60% 5X3 @65% *3 seated box jumps between setsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 200m run Each 50 KBS (50/35) 200m run Each 50 Wallballs (20/14) 200m run Each 50 Pullups 200m run Each 50 Burpees 200m run Each 50 Box jump overs 200m run EachRead more