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

CrossFit XLT – CrossFit Strength Every 90 sec for 12 min 2 Power cleans+2 Front squats+ 1 squat clean *Build to a heavy complex Metcon (Time) Metcon 3 RFT 4-8-12-16 Wallballs(20/14)(14/10) Dbl DB snatches(35s/25s)(25s/15s) Rest 2 min between roundsRead more