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

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