CrossFit XLT – CrossFit Strength 12 min EMOM Even: 4 Deadlifts @70% Odd: 10 Broad Jumps (6’/4′) Metcon (Time) WOD For Time 9-15-21-15-9 Pullups Thrusters (105/73)Read more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Every 2:00 x 7 (building up to heavy complex) 1 hang squat clean + 2 squat clean + 1 split jerk Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 Rt Arm KB Snatch 10 Rt Arm KB OHS 10 Lt Arm KB Snatch 10 Lt Arm KB OHS 15 HSPU RX (53/35) Scaled: Sub-KB Clean n Press and KB Front Rack Squat for Snatch/OHSRead more

CrossFit XLT – CrossFit Metcon (No Measure) Strength/Accessory 3 sets: 10 Strict Pullups/12 banded/15 ring rows 12 Strict Press 10 Strict T2B/Strict Straight Leg Lifts/Knee raises Metcon (AMRAP – Reps) 2 Rounds: 3:00 AMRAP 20 Burpee Box Jump Overs (24/20) Max Wall Balls -rest 2:00- 3:00 AMRAP 20 Wallballs (20/14) Max Burpees Box Jump Overs -rest 2:00 **score is total number of wallballs+BBJORead more

CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 3 RFT 30 Power Snatches(135/95) 20 Burpees 30 HSPU/HR Pushups 20 BurpeesRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Open Prep Open work out 20.2 20 min AMRAP 4 DB Thrusters (50/35)(35/20) 6 T2B/K2C/V-ups 24 DU/SU Post WOD 4 Sets 8 Bench Press 8/Side bent over rowsRead more