CrossFit XLT – CrossFit

Metcon (Weight)

Strength:

Every :90 for 8 sets:

1 DL+1 Power Clean+1 Hang Power Clean+1 Push Jerk

*building to 80% of Clean max

Metcon (Time)

Metcon:

Every 3:00 x 5 Sets

5 Bar Facing Burpees

4 Power Snatch

5 Bar Facing Burpees

4 Overhead Squat

5 Bar Facing Burpees

4 Clean n’ Jerk

*score is slowest round

Rx(135/95)

Scaled(95/63)

Metcon (No Measure)

Post WOD:

Pull-Up Progresssion Week 3 Day 1

**Using a lighter band than last week

4×15 Banded Pullups

*15 banded pull aparts between sets