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

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