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

CrossFit XLT – CrossFit Metcon (No Measure) 12:00 Alternating EMOM 1) 10-15 Pullups 2) 3 Power Cleans @70-75% Metcon (AMRAP – Reps) Every 4:00 x 5 sets 25/20 Calorie Row 20 Push-Ups AMRAP SitupsRead more

CrossFit XLT – CrossFit Metcon (Weight) 5 sets 4 Back Squats @65-70% 5 Seated Box Jumps Metcon (AMRAP – Reps) 14:00 AMRAP 2-4-6-8-10-12-etc. T2B/K2C/Vups SHOULDER TO OH(95/63) KB SWING (70/53) JUMPING LUNGE/LUNGERead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD Buy in 1000m Row 400m run (together) 50 Pull ups 100 Push ups 150 Air squats 400m run (together) 30 pull ups 60 push ups 90 air squats 400m run (together) 20 pull ups 40 push ups 60 air squats 400m run Cash out 1000m RowRead more

CrossFit XLT – CrossFit Metcon (Time) WORKOUT 21.2 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs ♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box Time cap: 20 min.Read more