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

CrossFit XLT – CrossFit STRENGTH 3×5 Strict press 3×4 Push Press 3×3 Push Jerk Metcon (AMRAP – Reps) METCON 4 Min AMRAP 20 Power Snatches (95/63)(65/45) 20 Wallballs (20/14)(14/10) AMRAP Toes to bar/knees to chest 2 Min rest 4 Min AMRAP 20 Wallballs 20 Toes to bar AMRAP Power snatches 2 Min rest 4 Min AMRAP 20 Toes to bar 20 Power snatches AMRAP WallballsRead more