CrossFit XLT – CrossFit

Strength

1 RM Bench Press

10-8-6-4-2-1-1-1

*If you do not want to to max do the same rep scheme however stop at 2 and start around 50% of bench. Increase each set

Accessory Work

4 Sets

A) 28 Method Barbell curls (7 regular/7 half/7 half/7 regular)

B) DB fly x15 reps

C) GHD/V ups x20 reps

Metcon (Time)

METCON

10-9-8-7-6-5-4-3-2-1

Hand release push ups

Dips

Single arm Alt. DB Hang Clean and Jerk (50/35)