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

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