CrossFit XLT – CrossFit Strength 4 Sets 10 Push Jerks 12 Bent over rows *Start at around 60% of 1 RM building in weight through sets *DB row are alt 6 per side Metcon (AMRAP – Rounds and Reps) Open Workout 19.1 15 Min AMRAP 19 Cal Row 19 Wallballs (20/14) (14/10)Read more

CrossFit XLT – CrossFit View Public Whiteboard Deadlift (3×15 @ 50-55%) Metcon (Time) 2 Rounds For Time: 15 Box Jumps (30/24) 30 Suitcase Lunges (50/35) 15 Pullups/ Ring Rows 30 DB Alt. Snatch (50/35) 15 toes to bar/K2C/ V upsRead more

CrossFit XLT – CrossFit View Public Whiteboard Warm : Warm-up (No Measure) 8 min AMRAP RUN 200M 10 PUSH UPS 10 LUNGES TOTAL 10 JUMPING AIR SQUATS 5 PULLUPS/10 KIPS Metcon (Weight) 10:00 EMOM 3 Back Squats @60-65% Metcon (AMRAP – Reps) 4 min AMRAP x 2 3 Clusters 30 Dubs/50 Singles *2 minute rest between rounds*Read more

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Time) With a partner complete For Time: “Heavy Grace” 30 Clean n Jerks for time (185/123)(135/93) “Partner Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps “Heavy Isabel” 30 Snatch For Time (185/123)(135/93) “Diane and some” 30-20-10 Deadlift (225/155) HSPURead more

CrossFit XLT – CrossFit Strength 10X3 (1 second pause) Benchpress *Build each set to find a 3 rep max Metcon (AMRAP – Rounds) 15 Min AMRAP 50′ Single arm OH lunge (right arm) 14 T2B/K2C/Vups 50′ Single arm OH lunge (left arm) 14 HR pushups RX(50/35) Scaled(35/20)Read more