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

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