CrossFit XLT – CrossFit Strength Pause back squats (3 second pause at bottom) 5X3 @ 65-75% of 1 RM Metcon (AMRAP – Rounds and Reps) WOD 4 Rounds 3 Min AMRAP 20 DB bench press (50/35) 20 Medball cleans (20/14) Max hand release push ups/T2B Rest 2 Min Alt PU and T2B each roundRead more

CrossFit XLT – CrossFit STRENGTH 10 Min EMOM 3 Deadlifts @85% of 1rm 10-15 GHD sit ups/v-ups Metcon (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 5 Burpee box jumps (24/20) 10 ball slams 15 HSPU 25 DU/50 SURead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: EMOM 0:00-3:00: 3 Squat Snatch @65% 5:00-8:00: 2 Squat Snatch @75% 10:00-15:00:1 Squat Snatch @85%,95%+ Metcon (Time) WOD: 10 Rounds For Time: 7 Hang Power Cleans (95/63)(75/53) 7 Shoulder to Overheard 30 Double Unders/SinglesRead more

CrossFit XLT – CrossFit Metcon (Time) Dukes Good Boy WOD 3 Rounds each Partner 1 100m Double DB overhead carry 5 Devils Press Partner 2 Stay 4 Rounds each Partner 1 100m Farmers carry 10 double DB snatch Partner 2 Stay 5 Rounds each 100m medball run 15 Wallballs Partner 2 Stay DB(50/35) WB(20/14) Partner 1 completes the work while Partner 2 rests, then they switch. Each partner completes the designated number of rounds for each movement before they move to the nextRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 1776 17 Deadlifts (155/123) 76 Push ups 17 Pull ups 76 Burpees 17 S2OH (155/123) 76 Cal Row 17 Wallballs 76 Box jump overs (24/20) 17 Power cleans (155/123) 76 American KBS (70/53) *both partners do 17 reps *partners break up 76 repsRead more