CrossFit XLT – CrossFit Strength Deadlift 5X6 @60% of 1 RM Metcon (Time) METCON 3 Rounds for Time 400m Run 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (95/63) 30 Box Jumps (24/20) 30 Push Press (95/63)Read more

CrossFit XLT – CrossFit Metcon (Time) For Total Time: 21-15-9 Db Thrusters (50/35)(35/20) Calorie Assault Bike(ladies 18-12-6) -Rest 1:1- (no more than 8:00] 21-15-9 Calorie Row Burpees over Rower/ DB -Rest 1:1- (no more than 8:00) 21-15-9 Burpees over DB DB Front Squats Metcon (No Measure) POST WOD: 100 V ups 100 Russian Twist 4:00 PlankRead more

CrossFit XLT – CrossFit Metcon (Weight) E2MOM x 7 sets 5 Burpees into 2 Touch n Go Power Cleans Metcon (AMRAP – Reps) TABATA (:20 work/:10 rest) 5 rounds through -DOUBLE UNDERS/SINGLES -T2B -HSPU -PULL UPS/MU -4 ALT JUMPING LUNGES+2 JUMPING AIR SQUATS -1:00 RESTRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 500 DU/500 SU 150 T2B/K2C 100 DB Thrusters 50 Devils Press (50/35)Read more

CrossFit XLT – CrossFit Metcon (Time) 17.1 10 db snatches (50/35) 15 Burpee box jump overs(24/20) 20 db snatches 15 burpee box jump overs 30 db snatches 15 burpee box jump overs 40 db snatches 15 burpee box jump overs 50 db snatches 15 burpee box jump overs 20 Min TIME CAP Strength 10 EMOM 1 Squat Snatch *Start around 70% and end with your last few sets around 80% or heavierRead more