CrossFit XLT – CrossFit Metcon (Weight) 10:00 EMOM 4 Touch n Go Power Cleans @65-75% *start at 65% and if percentage feels good and form is strong increase up to 75% Metcon (Time) 5 RFT: 15 Calorie Row 10 Box Jump Overs (30/24) 5 Shoulder to overhead (185/123)(135/95) 1:00 RestRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 1000m row(switch every 250m) Each partner sandbag carry 40 Burpees Sandbag carry 40 sit ups Sandbag carry 40 burpees sandbag carryRead more

CrossFit XLT – CrossFit Metcon (Weight) 8:00 EMOM 3 Back Squats @ 80-85% *rest 2:00 and lower weight 8:00 EMOM 2 Front Squats @80% of FS Metcon (Time) 2 Rounds for Time: 50 ft HS walk/150ft Bear Crawl 50 Kettlebell Swings (53/35) 25 T2B/Knees to chest 50 Goblet SquatsRead more

CrossFit XLT – CrossFit Metcon (No Measure) STRENGTH: 5 Sets: 12 Bench Press (6 Wide Grip+6 Close Grip) 12 Barbell Curl+Overhead Press *on bench Press rerack bar to switch from wide grip to close grip *build up across 5 sets Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 50 Dubs/Singles 15 Ball Slams (45/25) 15 HSPU/ DB Push Press 20 Walking Lunges with Slam Ball in Bear HugRead more

CrossFit XLT – CrossFit Metcon (Weight) Every 3:00 for 8 sets: 8 Bar Facing Burpees AFAP 2 Squat Clean n Jerks @ 75%+ of 1 RM *warm up and start Clean n Jerk sets at 75% and build if keeping good form and no misses Metcon (Time) For Time (7:00 TIME CAP) 30/24 Calorie Ass Bike 60 Hang Power Snatch (75/45) Warm-up (No Measure) Warm up: 400m Jog With Bar/ 5 DL 5 Muscle Cleans 5 Front squats 5 1+1/4 Front Squats 5 Squat Cleans 5 Strict Press 5 Split Jerks Add 10s to bar 5 DL 5 Clean High Pulls 5 Squat Cleans 5 Split Jerks Warm up to 75% of 1 RMRead more