CrossFit XLT – CrossFit

Metcon (Weight)

WEIGHTLIFTING:

A)FRONT SQUATS

3X3 @60%

3X2 @70%

3X1 @80%+

B)CLEAN DL + POWER CLEAN + HANG SQUAT CLEAN + PUSH JERK

(2+2+1+1) x 4

(1+1+1+2) x 3

(1+1+1+1) x 2

C) CLEAN PULL

5×3 @ 100% of clean

Metcon (No Measure)

Post Weighlifting:

2 sets:

25 Banded presses

25 Banded pull apart

25 GHD

25 Supermans