CrossFit XLT – CrossFit Strength 8 Sets 2 Backsquats @80% of 1RM Metcon (No Measure) METCOM 20 Min alt. EMOM 15-20 KBS 20-30 Abmat sit ups 15-20 Pull ups AMRAP cal bike RestRead more

CrossFit XLT – CrossFit Strength 12 Power snatch @70% 10 Power snatch @75% 8 Power snatch @80% 6 Power snatch @85% 2 Min rest between percentages Metcon (AMRAP – Rounds and Reps) Metcon 3 Min AMRAP x 3 10 Toes to bar 10 Deadlift (205/155)(155/105) 10 Bar Facing burpees 2 Min rest in between AMRAPSRead more

CrossFit XLT – CrossFit Metcon (Time) Tribal Throwdown WOD 20.3 Hero Wod “Quilan” For Time 150 Cal Row 150 Wallballs 150 D.U./300 Singles * Partitioned anyway 25 Min time cap Metcon (No Measure) Post WOD 3 Sets 15 Bench Press 15 Bent Over Rows 15 GHD SitupsRead more

CrossFit XLT – CrossFit Warm-up (No Measure) 3:00 Amrap 10 Plate Ground to overhead 10 Lunge/lunge/squat 20 plate hops Metcon (No Measure) 4 Sets: 8 Front Squats @60-65% 5/side single leg box jumps 4 RFT: Metcon (Time) 12 Hang Power Cleans (135/95) 12 HSPU/S2OH 12 Box Jumps (24/20) 12 PushupsRead more

CrossFit XLT – CrossFit Strength 9 Min EMOM 1 Squat snatch *add weight every rep building to a heavy 1 rep *Start at 50% of 1 RM Snatch Metcon (Time) For time 1000m row 30 Shoulder to overhead(115/73) 800m row 20 bar facing burpees 600m row 30 overhead squats 100DU/200SU Strength:Read more