CrossFit XLT – CrossFit Strength 12-10-8-6-4 Push Press 1-2 Rope climbs each round Metcon (AMRAP – Reps) METCON 3:30 AMRAP 20 T2B 20 Box Jumps(24/20) AMRAP hang power snatches(95/63)(75/43) Rest 1:30 3:30 AMRAP 20 Box jumps 20 hang power snatches AMRAP T2B Rest 1:30 3:30 AMRAP 20 hang power snatches 20 T2B AMRAP box jumpsRead more

CrossFit XLT – CrossFit Metcon (Time) 5 RFT 500M/400M Row 50 Ft. Handstand walk 50 Ft. DB Front Rack Lunge 15 HSPU/DB Push Press REST 2:00Read more

CrossFit XLT – CrossFit Metcon (Weight) Back Squats 5 @ 60%/ 65% 4 @ 70%/ 75% 3 @ 80% 2 @ 85% 1 @ 90% Metcon (Time) 3 RFT: 90 Doubles/180 Singles 45 Abmat Sit-ups 15 Power Cleans (135/95)(105/75)Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 min AMPRAP 200m run each partner 60 partner wallballs over the rig 30 pull ups 30 box jump overs 60 push press (95/63)Read more

CrossFit XLT – CrossFit Strength 6 Sets every 2 Min Build to a heave 3-Position clean *3 Position clean=1 High hang clean+ 1 Hang clean+ 1 Full clean *All cleans performed with a squat Metcon (AMRAP – Rounds and Reps) WOD 7 Min AMRAP 30 DU/60 Singles 16 Alt DB clean and jerks(50/35) 8 HSPU Rest 1 min 7 min AMRAP 30 DU/60 SU 16 Alt DB snatch(50/35) 8 HSPURead more