CrossFit XLT – CrossFit Strength (7 sets) Every :90 sec 3 Power Cleans @ 65-70% of 1RM Metcon (AMRAP – Rounds and Reps) WOD 2 Rounds 3 Min AMRAP 14 Burpee box jump overs KBS AMRAP in remaining time 2 Min rest 3 Min AMRAP 28 KBS Burpee box jump overs in remaining time 2 min rest RX-70/53 Scaled-44/26Read more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 Running clock 0-18:00 AMRAP 12 Deadlift (115/73)(85/55) 8 Snatch 4 Overhead Squats 200m Run 18-25 minutes Establish a 1 Rep Max Power Snatch POST : Metcon (No Measure) 9:00 Alt EMOM 1)5 v up complex 2):45 plank 3):30 handstand holdRead more

CrossFit XLT – CrossFit Metcon (Weight) Back squats 10-8-6-4-2-2-2 Start at 50% of 1RM and build *3 bounding broad jumps between sets Metcon (Time) For Time: 30 DB Thrusters (50/35)(30/20) 10 T2B/knees to chest 20 DB Clean n Jerks 20 T2B 10 Devils Press 30 T2BRead more

CrossFit XLT – CrossFit 10 Min EMOM 2 Snatch Deadlift+ 1 Hang Snatch+ 2 OHS Metcon (AMRAP – Reps) Tabata Conditioning 3 Rounds (40 sec work 20 sec rest) Cal row Jumping Lunges Cal bike Cal ski erg sand bag over shoulder running wall touches 1 min rest between movementsRead more

CrossFit XLT – CrossFit View Public Whiteboard Split Jerk (10×1) Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Power Clean 2 Front Squat 1 Jerk RX(185/123) Scaled(115/73)Read more