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

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Push Press 5×8 @60% Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 32 Air Squats 16 Pushups 8 Pullups 4 Double DB Burpee Cluster (50/35)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 5 Rounds each Partner 1- Run 200m Partner 2- 3 Clusters (155/103) 1 rope climb 5 Rounds each Partner 1- Run 200m Partner 2- 20 KBS (70/53) Remaining time 200m relay runRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 3RFT 30 back rack lunges (75/53)(55/35) 25 sit ups 20 wallballs (20/20) 15 bar facing burpees 10 muscle ups Strength 5 Sets 3 Front squats at 70-75%Read more

CrossFit XLT – CrossFit Metcon (Time) METCON 18-15-12-9 Power Clean n Jerk (135/95)(95/63) 40-30-20-10 Box jump overs (24/20) Strength 8 Min EMOM 5 Deadlift @60-65% of 1RMRead more