CrossFit XLT – CrossFit Strength 7 Sets Power clean+Hang squat clean+Squat clean Metcon (Time) Metcon 10 down to 1 Deadlift (135/95)(95/63) Shoulder to Overhead *5 Wallballs after every round (30/20)(20/14)Read more

CrossFit XLT – CrossFit Metcon (Time) 5 Sets: 500m Row Rest 1:1 Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 5 Bench Press (155/103)(115/73) 10 KBS (70/53)(53/35) -1:00 Rest- 5:00 AMRAP 5 Push Ups 10 GHD Situps/ situpsRead more

CrossFit XLT – CrossFit New Benchmark Metcon (Weight) Every 2:00 x 6 sets 3 Back Squats *start at 50% *building to 3 rep max for the day Metcon (Time) 4 Rounds: 10 Handstand Pushups 10 Pullups 10 Front Rack Lunges (95/65) Rest 1:00 4 Rounds: 8 Handstand Pushups 8 Pullups 8 Front Rack Lunges (115/75) Rest 1:00 4 Rounds: 6 Handstand Pushups 6 Pullups 6 Front Rack Lunges (135/95) *Scale HSPU to Push Press w/BarbellRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50-40-30-20-10 Back Squat (155/123) Hang Clean (135/103) Power Snatch (115/83) OH squats (95/63)Read more

CrossFit XLT – CrossFit Metcon (Time) “Maggie” 8 Rounds for Time 8 HSPU/HR Pushups 8 Pistols/Air squats 8 T2B/K2C 8 Push Jerks (135/93)(105/73) 8 Deadlifts 8 Jumping Lunges 8 Box Jumps (24/20) 80m Run (Down and Back)Read more