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

CrossFit XLT – CrossFit Muscle up/Pull up accessory work 4 Sets: 5-7 Muscle up/Jumping muscle ups/ 2x jumping pullups 15 Banded lat pull downs 15 Kips 5-7 strict pullups/10-14 ring rows Metcon (AMRAP – Rounds and Reps) 6 Min Amrap 2 Deadlifts (185/123) 2 Box Jumps (24/20) *Add 2 reps every roundRead more

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Weight) Strength: Strict Press 5×6 @ 60% of 1 RM strict Press Split Jerks 3×6 @ 60% of 1 RM Split Jerk Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 T2B/K2C/Vups 15 Single arm KB Front Rack Lunges (70/54) 15 KB Swings 30 Double Unders/60 SinglesRead more

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Weight) FRONT SQUAT: 7 sets every :90 3 Reps @ 80% Metcon (Time) For Time: 30-20-10 THRUSTERS(95/63) CALORIE ROW HAND RELEASE PUSHUPSRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Cal Bike 100 Russian KBS(70/53)(53/35) 50 HSPU/Z-Press 100 Sumo Deadlift High Pull 50/35 Cal BikeRead more