CrossFit XLT – CrossFit Metcon (Time) WOD For time 80 Russian KB swings (70/53) 60 Alt pistols 40 HSPU/HR pushups 20 Clean and jerks (155/123) 10 Muscle ups Strength 4 Sets 12 Bent over barbell rows 12 DB Bench press 12 Barbell curls 15-20 GHD sit ups/ v-upsRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 3×20 Deadlifts (start @ 40%) 3×20 Banded Good Mornings *Rest atleast 2:00 between rounds Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 10 Burpees to a target overhead 20 Unbroken Wallballs (20/14) *wallballs must be done without stopping and ball droppingRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 7 Sets @50-60% of power Snatch (1 SN Deadlift+2 Hang Power Snatch+3 OHS) Metcon (AMRAP – Reps) WOD: 10:00 AMRAP 1 KB DL (rt arm) 1 KB Clean (rt arm) 1 KB Front Squat (rt arm) 1 KB Push Press (rt arm) 1 KB DL (lt arm) 1 KB Clean (left arm) 1 KB Front Squat (lt arm) 1 KB Push Press (lt arm) *Increase each round by 1 rep. RXd-53lbs/35lbsRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 100 Dubs/150 Singles 30 Hang power snatch(95/65)(75/45) 30 T2B 30 Front squats 30 T2B 30 Hang power snatches 100 Dubs/150 Singles STRENGTH 6 Sets 6 Back squats @ 60-70% 20 marching glute bridgesRead more

CrossFit XLT – CrossFit Strength E2MOM X 6 Sets 8 Deadlifts @60% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 14 DB Snatches(50/35) 7 Wallballs(30/20) 14 DB clean n jerks 7 WallballsRead more