CrossFit XLT – CrossFit Metcon (Weight) Strength: Every 3:00 x 7 sets 3 Power Cleans + 3 Front Squats + 3 jerks *build to a heavy complex starting around 60% of clean n jerk 1 RM *you can drop after each clean Metcon (Time) Cash in: 400m run 21-15-9 DB Snatch (70/50)(50/35) T2B/Knees to chest Cash out: 400m runRead more

CrossFit XLT – CrossFit Metcon (Time) 3 Person Team “Tristyn” Buy in: 200m Run 13 Rounds 13 Squats 13 Burpees 13 Sit ups 13 Burpees 13 Push ups 13 Burpees 13 Lunges 13 Burpees 13 Pistols Cash out 200m run *time cap 45 minRead more

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