CrossFit XLT – CrossFit Strength E2MOM X 8 sets 3 Power Cleans @ 75-85% Metcon (Time) METCON 3 RFT 32 Box jump overs (24/20) 16 pull ups 16 Deadlifts 8 Front squats Rest 2 min (165/115)(125/85)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 25/20 Calorie Row 30 Alt DB Snatch (50/35)(35/20) 50′ HS Walk/3 Wall Walks Metcon (Weight) STRENGTH: 10:00 EMOM 4 Touch n Go Power SnatchRead more

CrossFit XLT – CrossFit Strength Back Squats 2X5 @65% 2X4 @70% 2X3 @75% 2X2 @80%+ Metcon (Time) Metcon 400m Run 35 Wallballs (20/14)(14/10) 300m Run 30 Wallballs 200m Run 25 Wallballs 100m Run 20 WallballsRead more

CrossFit XLT – CrossFit Metcon (Time) “HOPKINS HERO WOD” 3 ROUNDS: 61 CALORIE ROW 41 KB SWINGS (53/35) 25 PUSHUPS 68 AIR SQUATS 9 STRICT PULLUPS Cash out: 400M RUCK RUN (45/25) BODYWEIGHT VERSION 3 ROUNDS: 61 LUNGES 41 SITUPS 25 PUSHUPS 68 AIR SQUATS 9 BURPEES Cash out: 400M RUCK RUN (45/25)Read more

CrossFit XLT – CrossFit STRENGTH Every 3 min X 10 sets Snatch Complex 3 Power snatch/3 OHS/2 Hang power snatch/2 OHS/1 Full squat snatch/1 OHS Metcon (AMRAP – Rounds and Reps) WOD 6 min AMRAP 1 Legless rope climb 5 Push ups 10 V-upsRead more