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

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