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

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 4 sets: 8x Wide Grip Bench 8x Regular Bench 8x Close Grip 16 Bench/Box Dips Metcon (Time) FOR TIME: 21-15-9 Single arm DB Deadlifts Single arm DB Hang Cleans Single arm DB Step Ups Rx(50/35) scaled (40/25) *complete 21,21 21 on left side then 21,21,21 on right side. Repeat for 15 and 9.Read more

CrossFit XLT – CrossFit Warm-up (No Measure) -5 minutes stretch on your own -200m Run 2 rounds: 8 Single Leg RDL (each leg) 8 Step ups 8 Single Arm Thrusters (4/arm) Metcon (Time) 4 Rounds 21 DB Thrusters (50/35) 15 Pullups 9 Burpee Box Jumps (24/20) -Rest 2:00 after each round- Metcon (Weight) Post wod Strength: Strict Press 3×12 @50-60% of 1RM 15-20 Banded pull apart between setsRead more