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

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