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CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up O,P,F: Warm-up (No Measure) 3 SETS 15 Meter Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P: Metcon (Weight) EMOM x 18 MINUTES (6 rounds) MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9, 12 or 15 Toes to Bar MIN 3 – 9,…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat (3-3-3-3-3) OE3M x 15 MINUTES (5 rounds) 3 Back Squats* *Start moderate and build to heaviest set of 3. (Score is Weight) Workout O: Metcon (Time) 3 ROUNDS…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout INDIVIDUAL O: “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (60/40) 7 Lateral Burpees Over…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P: Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (32/24) MIN…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O: Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (60/40) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. (Score…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout Half the class will start on the run while the other half starts on AMRAP. Switch after resting 5 mins O,P,F: NCFIT Baseline – Aerobic (Distance) ON A 12:00 RUNNING CLOCK……

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P,F: Deadlift (3-3-3-3) FOR LOAD 15 mins to find: 3-3-3-3 Double-Overhand “Quiet” Deadlift O,P,F: Shoulder Press (5-5-5-5) FOR LOAD 10 mins to find: 5-5-5-5 Tempo Strict Press (1111) Finisher O,P: Metcon…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P,F: NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat O,P: NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x 2 MINUTES Max Calorie BikeBeginner…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Hang Power Clean (3×3) FOR LOAD 10 mins to find: 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Workout…