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CrozzFit XT weight lifting icon

2/12/2019

CrossFit XT - CrossFit


Warm-up


3 rounds
10 KBS
10 Sampson stretch
10 cal ski
Then…
Stretch out shoulders with a resistance band
Then...
Go through the lifting complex with a PVC pipe

Strength

Power Clean + Thruster + Jerk (5 x 1 complex)


2 Power Clean + 1 Thruster + 1 Jerk
Ever 90 seconds for 5 sets

*Increase weight each set
*Don’t let go of the bar

Metcon

Metcon (Calories)


AMRAP 3:00

15 front squats (95/65)
15 over-the-rower burpees
Max cal row

Rest 2:00

AMRAP 3:00

12 Front squats (135/95)
12 over-the rower -burpees
Max cal row

Rest 2:00

AMRAP 3:00

9 Front squats(155/105)
9 over-the-rower-burpees
Max cal row
*Score is your total number of calories

Posted on February 11, 2019