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CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength S1: Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) S2: Metcon (Weight) ON A 15:00 RUNNING…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout 1: Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength Back Squat (5-5-3-3-3) ON A 20:00 RUNNING CLOCK… 5-5-3-3-3 Back Squat *Build from Moderate to Heavy. (Score is Weight) Workout 1: Metcon (Time) 4 ROUNDS FOR TIME 30 Wall Balls (20/14)|(14/10)*…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength Deadlift (5-4-3-2-1) 15mins to work up to a medium-heavy load Workout 1: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Deadlifts (140/90)|(100/70) 10 Box Jump Overs (24/20) 15…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Team Workout TEAM: Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 6 Back Squats (70/55)|(50/35) 8 Chest To Bar Pull-Ups/Pull-Ups *P1 performs a full round while P2 Bikes/Row. Alternate every…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5 Strict TTB/KTC + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang (No…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength Snatch (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) Workout 1: Metcon (Time) FOR TIME 30 DB Devil’s Push Press* (22.5/15)|(15/10) *1…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* (Score is Weight) Workout 1: Metcon (Time) 4 ROUNDS FOR TIME 15 Front Squats (70/55)|(50/35) 25/20 Cal Row…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up Metcon (No Measure) 3 SETS :20 Ring Support Hold :20 Bottom of Ring Dip Hold :20 Bar-Hanging Knee Tuck or L-Sit Hold 100m Run -Rest as Needed b/t Sets- (No…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10…