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

CrossFit XLT – CrossFit Strength Est. 1RM Deadlift or 10×3 @ 80-85% of DL max Metcon (AMRAP – Rounds and Reps) 12 MIN Amrap 10 KB Goblet Lunges(53/35) 15 KB Sumo DL high pulls 20 KB Swings (AMERICAN)Read more

CrossFit XLT – CrossFit Push Press + Clean Max A)10-12 min to establish 1 RM Push Press or 5×8 @65% B)10-12 min to establish 1 RM Clean (power or squat) or 10:00 EMOM: 3 Power Cleans @ 75% *recommended rep scheme:10 reps w/bar or very light weight, 5-7 reps at about 60% 3 reps at 70% increasing weight and performing only 1 rep Metcon (Time) 35 Box Jump Overs (24/20) 2000m/1700m Row 35 Box Jump OversRead more

CrossFit XLT – CrossFit Weightlifting Back Squat Metcon (Weight) a) 12-15 Min to establish 1RM Back SquaT b) 12-15 Min to establish 1RM Strict Press Metcon (Time) 5 RFT 50 Doubles Unders/100 SIngles 30 Air Squats 10 BurpeesRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 MIN running clock 20 MIN AMRAP 12 KBS (70/53) 24/18 Cal row 12 Goblet squats 6 muscle ups/Burpee pull ups * You go I go format Last 10 MIN Establish 1 rep max Clean and Jerk!Read more