CrossFit XLT – CrossFit STRENGTH In as few Sets as possible complete 50 back squats @60% of 1RM Rest 2 min between sets Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 60 Dubs/120 Singles 20 Wallballs(20/14) 15 Push ups 10 Hang power cleans(155/105)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) STRENGTH: EVERY 2:00 X 5 SETS :30 AMRAP POWER SNATCH (135/95) Metcon (Time) 3 SETS 2 RFT 12 PULLUPS 12 PUSH PRESS 12 TOES TO BAR 12 OVERHEAD SQUATS *REST 2:00 AFTER EACH 2 ROUNDS RX(115/73) SCALED (95/63)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) CONDITIONING: 3 Rounds 3:00 AMRAP 400M Run AMRAP HSPU in remaining time Rest 1:00 3:00 AMRAP 500M/400M row AMRAP HSPU in remaining time Rest 1:00 Warm-up (No Measure) Post WOD Strength 8:00 EMOM 3 Library Deadlifts *Build to a heavy 3 reps *start around 50% of 1RMRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: 8 sets 3 Squat Cleans + 2 split Jerks @70-80% Metcon (Time) 4 RFT 27-21-15-9 KB Swings (70/53) 15 Burpees over KB 1 Rope ClimbRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD FOR TIME 100 Cal bike 100 Power Cleans (135/93) 100 Box jump overs (24/20) 100 Front squats 100 Cal rowRead more