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

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