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

CrossFit XLT – CrossFit Metcon (Weight) 5 sets: 10 Close Grip Bench Press 10 DB Curls alternating (each arm) 10 DB Bent over Rows Metcon (Time) For Time: 10-20-30-40-50 Row For Calories 50-40-30-20-10 Russian Kettlebell Swings (70/53) (53/35)Read more

CrossFit XLT – CrossFit Metcon (No Measure) -Core/Accessory- 12:00 EMOM 1)10-15 T2B/ 15 V Ups 2)10-15 Banded Hollow Body Pull Downs 3):40 handstand walk/hold Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 6 Power Snatch (95/65) 6 OHS 12 PullupsRead more

CrossFit XLT – CrossFit Metcon (No Measure) Back Squat 4 sets Every 2 minutes -4 Back Squats @80% 1 RM -20 Air Squats Metcon (Time) For Time: Reps 1-10 Weighted back Rack Step Ups  (135/95) Shoulder to over head (135/95) *Reps 1-5=200m Run between sets *Reps 6-10=100m Run between setsRead more