CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Open Workout 11.0 & 14.1 10:00 Min AMRAP 35 DU/70 SU 15 Snatches (75/53) Post WOD Strength 6 Sets 5x Bench Press (close grip) 5x Bench Press (Wide grip) *Building in weight across the 6 setsRead more

CrossFit XLT – CrossFit Strength Deadlift 6×4 @80% of 1 RM *4 Tall box jumps between sets Metcon (Time) WOD For Time 50 DB Deadlifts (50/35) 30DB Hang Cleans 50 DB Step Overs (24/20)Read more

CrossFit XLT – CrossFit Metcon Metcon (Time) 42-30-18 AAB cal air squats *women 30-21-12 cal -rest 4 min- 21-15-9 Row cal Burpees over rower -rest 4 min- 15-12-9 Thruster (135/93) Chest to bar pull up -Rest 4 min- 9-6-3 Cluster (same as thruster) Bar muscle up/ burpee pull upRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: 6 sets every :90 6 Front Squats @ 60% Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 20 T2B/K2C 20 Kettlebell Swings 50 Ft. Kb single arm front rack Goblet Lunge 20 HSPU/Hand Release Pushups Rx(53/35) Scaled(44/26)Read more

CrossFit XLT – CrossFit Metcon (Time) Teams of 2 100 Dubs/150 singles 80 goblet Lunges (50/35) 100 Dubs/150 singles 60 Alt DB Snatch 100 Dubs/150 singles 40 Calorie Bike 100 Dubs/150 singles 20 Muscle ups/burpee pullup *down and back upRead more