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

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