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

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) CONDITIONING: ROW FOR METERS 5 ROUNDS: :30 WORK 1:30 REST *score is lowest number of calories in a round Metcon (Time) 2 RFT 10 Overhead Lunge 20 Box Jump all the way overs (24/20) 30 Shoulder to overhead 40 Deadlifts 5 down and backs Rx (95/63) Scaled(75/53)Read more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: BACK SQUAT 3X12 @60-65% Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 8 Overhead Squats (115/85) 12 Pullups 8 Bar Facing BurpeesRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 60 partner med ball sit ups 50 wallballs 40 T2B/K2C 30 cal row 20 Snatches 95/63 10 Burpee box jumps *Every 3 min 50 Dubs/100 singles each partnerRead more

CrossFit XLT – CrossFit Strength 1 RM Bench Press 10-8-6-4-2-1-1-1 *If you do not want to to max do the same rep scheme however stop at 2 and start around 50% of bench. Increase each set Accessory Work 4 Sets A) 28 Method Barbell curls (7 regular/7 half/7 half/7 regular) B) DB fly x15 reps C) GHD/V ups x20 reps Metcon (Time) METCON 10-9-8-7-6-5-4-3-2-1 Hand release push ups Dips Single arm Alt. DB Hang Clean and Jerk (50/35)Read more