CrossFit XLT – CrossFit Strength Back Squat Part A Build to a heavy single around 85-90% Part B 4 Sets 1 Pause back squat+3 back squats @60-65% Metcon (Time) METCON 4 RFT 80 DUBS/140 Singles 10 Burpee box jump overs 24/20 15 Shoulder to overhead (135/95)(95/65) 2 Min restRead more

CrossFit XLT – CrossFit Metcon (Time) CONDITIONING: 2 Rounds For time: 500m Row 5 Down and Backs in gym 3:00 Rest 5 Down and Backs in gym 500m Row Metcon (No Measure) CORE: 8:00 AMRAP :30 L-Hang 10 KB RDLs 10 V ups 10 BridgesRead more

CrossFit XLT – CrossFit Metcon (Weight) 12:00 EMOM 3 Deadlifts+2 Hang Power Cleans+1 Thruster Metcon (Time) 12 RFT 6 Pullups 8 Alt DB Squat Cleans 6 PushupsRead more

CrossFit XLT – CrossFit Front Squats (1 & 1/4 Reps) Every 90 seconds Metcon (Time) 20 Rounds For Time: 5 HSPU/ HR Pushups 3 Thrusters (115/73) 1 Bar Muscle up/ 2 PullupsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 5 Rounds for Time(each) Partner 1: 20 alt DB snatch Partner 2: Plank 5 Rounds for Time (each) Partner 1: 20 Single arm DB Push press Partner 2: Wall sit (50/35) *Partner 1 can only work to complete the reps while partner 2 is holding plank/wall sitRead more