CrossFit XLT – CrossFit Strength 5 Sets 8 Strict press 25 FT handstand walk/3 attempts/2 wall walks Metcon (Time) METCON For time 21-15-9 Toes to bar Burpees Rest 3 min 21-15-9 Pull ups BurpeesRead more

CrossFit XLT – CrossFit Strength Strength 5×5 back squats @60-70% Metcon (AMRAP – Rounds and Reps) 20 MIN AMPRAP 250m Row 20 OHS (75/53) 15 Wallballs (20/14) 20 KBS (53/35)Read more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD For Time 1 Mile run (broken up in 400m) 80 Box jump overs(24/20) 60 Alt DB snatches(50/35) 40 HSPU 20 Pull upsRead more

CrossFit XLT – CrossFit Metcon (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Time cap: 15 min. 20.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.Read more

CrossFit XLT – CrossFit Strength Push Jerks 12-10-8-6 *Start around 50-60% and build in weight *1 Legless rope climb each round Metcon (Time) 3 Sets 60 Dubs/100 Singles 20 Wallballs (20/14)(14/10) 15 Deadlifts (225/153)(155/103) 20 Wallballs 60 Dubs/100 Singles 2 Min RestRead more