CrossFit XLT – CrossFit STRENGTH Deadlift 2-3-5-10-5-3-2 Build up to a heavy 10 rep then deload weight as reps go back down *double overhand grip **try to hit 75% of 1rm for 10 rep Metcon (AMRAP – Rounds and Reps) METCON CINDYISH 20 min AMRAP 5 Pull ups 10 pushups 15 air squats *Start with a 200m run every 4 rounds run 200mRead more

CrossFit XLT – CrossFit Metcon (Weight) Box Squats 7×3 building to a heavy 3 Reps *start around 65% of back squat max Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereRead more

CrossFit XLT – CrossFit Split Jerk 7×3 @75% of 1RM Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 20 Burpees 40 Push press (95/63) 20 Burpees 60 Alt back rack lunges 40 Push press 20 burpees 80 V-ups 60 Alt lunges 40 Push press 20 burpees 100 back squats 80 v-ups 60 Alt lunges 40 push press 20 burpeesRead more

CrossFit XLT – CrossFit Strength 4 Sets 6 Deadlift@ 70-75% 10 Weighted DB step ups Metcon (AMRAP – Rounds and Reps) METCON Murph Prep 18 Min AMRAP 600m run 25 Pull-ups 50 Push ups 75 Air squatsRead more