CrossFit XLT – CrossFit Metcon (Weight) A)Close Grip Bench Press 4×8 @ 65% B)Sumo Deadlift 5×5 @75% Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 200m Row 10 DB Snatch(70/53) (50/35) 20 Wallballs (20/14)Read more

CrossFit XLT – CrossFit Warm-up (No Measure) 6:00 AMRAP Run down and back 10 Step Ups 10 Air Squats 10/side Single leg KB RDL 5 Pushups Metcon (AMRAP – Reps) RX Option 30:00 EMOM 1 – 15 burpees 2 – 3 Power Cleans @185/123 & Max Muscle ups in remaining time 3 – rest Intermediate option 1-10 burpees 2- 3 Power Cleans @ 135/95 & Max pull-ups 3-Rest Beginner Option 1- 7 burpees 2- 3 Power Cleans @ 95/63 Max Ring Rows/Jumping PullupsRead more

CrossFit XLT – CrossFit STRENGTH (Weight) Every 2 min x 6 sets 5 Front Squats + 2 Split Jerks *building up to a heavy complex *start at about 50% of Front Squat Metcon (AMRAP – Rounds and Reps) 13:00 AMRAP 40 Doubles Unders/ 60 singles 20 DB Deadlift (50/35) 15 DB Hang Cleans 10 DB Push Press 5 Devils PressRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 100 KBS 53/35 100 Box Jump overs 24/20 100 Alt db snatches 50/35 100 Lunges 100 HSPU/HR push ups 100 Ab mat sit ups 100 DU 150 SURead more

CrossFit XLT – CrossFit Metcon (Time) Open 18.2 1-2-3-4-5-6-7-8-9-10 Front squats(115/85)(85/55) Bar facing burpees 10 Min cap @13 min start Every 90 sec x 8 sets 2 clean & jerks @75-80%Read more