CrossFit XLT – CrossFit Metcon (Time) METCON 4 Rounds for time 6 Burpee box jump overs (24/20) 18 Thrusters (95/65)(75/45) 90 DU/120 SU 2 Min rest Strength 12 Min EMOM Alt between 5 Bench Press@ 70-80% 10 v-up complex 1-2 Rope climbsRead more

CrossFit XLT – CrossFit Metcon (Time) Strength: 4 Round For Time: 12 Unbroken Power Snatch @50-60% of 1RM. *make weight challenging. *Reps must be done without dropping bar. Metcon (AMRAP – Rounds and Reps) 22:00 Amrap 400m Run 24 Pullups 300m Run 16 pullups 200m Run 8 pullupsRead more

CrossFit XLT – CrossFit Metcon (Weight) 10:00 EMOM 2 Back Squats @75-85% Metcon (Time) 3 RFT 20 Wallballs(20/14) 10 Clean n Jerks (155/103)(115/75) 500m/400m RowRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 100 Cal Row 80 DU/160 SU 60 T2B/K2C 40 Box Jump overs(24/20) 20 Thrusters (135/93) 40 Box Jump Overs 60 T2B/ K2C 80 DU/160 SU 100 BurpeesRead more

CrossFit XLT – CrossFit Strength 5 Sets 10 Back rack lunges 15 Glute bridges(pause at top) Metcon (AMRAP – Reps) METCON 4 Rounds 3 Min AMRAP 400m run Snatches in remaining time(135/95)(95/65) 2 Min rest between amrapRead more