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

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