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

CrossFit XLT – CrossFit Strength 5 Sets 5 Push Jerks@ 65-70% 1 Set AMRAP Push Jerks Metcon (AMRAP – Rounds and Reps) METCON 7 min AMRAP 36 Dubs/60 Singles 12 Thrusters (95/65)(75/45) 12 T2B Rest 2 min 5 min AMRAP Rest 2 min 3 min AMRAP *continue where you left offRead more

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