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

CrossFit XLT – CrossFit Metcon (Weight) 10 sets: 2 Power Snatch+3 Overhead Squats *build to heavy complex Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 6-12-18-24-30… etc Alternating DB Snatch T2B 40 Dubs/60 SinglesRead more

CrossFit XLT – CrossFit Back Squats (4×10 Reps @60% of 1RM) Metcon (AMRAP – Reps) ALT. EMOM FOR 4 RDs 1)Calorie Row 2)DB Bench Press (50s/35s) 3)Pullups/Ring Rows 4)REST *Score is total repsRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squats 4x 10 @ 60% Metcon (AMRAP – Reps) ALTERNATING EMOM X 4 ROUNDS 1)CAL ROW 2)DB BENCH PRESS (50s/35s) 3)PULLUPS/RING ROWS 4)REST *score is total repsRead more