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CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O,P: Crossfit Open 20.2 (AMRAP – Rounds and Reps) AMRAP 20: 4 DB Thrusters (22.5/15) 6 Toes to Bar 24 Double Unders F: Crossfit Open 20.2 – FITNESS…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Paused Squat Clean EMOM 8 1 Paused Squat Clean + 1 Front Squat *build F: Power Clean EMOM 8 1 Power Clean + 3 Front Squat Main Crossfit Metcon O:…

CrossFit VLT, CrossFit VLT Airport West – Strength 1: Cluster OE 2 MINS FOR 10 ROUNDS 3 TOUCH AND GO REPS 2: Stiff Legged Deadlifts 4 x 8 Accessory Work 3: Dumbell Incline Bench Press 3 x 8 4: Close…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Fortitude (No Measure) Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees P: Fortitude – PERFORMANCE (No Measure)…

CrossFit VLT, CrossFit VLT Airport West – Strength Barbell 1: Push Press 5 x 5 2: Hang Squat Snatch + Squat Snatch OEM FOR 15 ROUNDS: 1 COMPLEX Accessory Work 3: Dumbell Row 3 x 8 4: Hammer Curls 3…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: WOW Air (Time) 3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row 100 Meter Farmers Carry (24/16)*30 min time cap F: WOW Air – FITNESS (Time)…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Deadlift 15 mins to: Build to a Heavy Set of 5 Main Crossfit Metcon O: Detention (AMRAP – Rounds and Reps) AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (100/70)…

CrossFit VLT, CrossFit VLT Airport West – Strength Barbell 1: Power Snatch + Hang Squat Snatch + Snatch Balance OE 90 SECS FOR 10 ROUNDS 1 COMPLEX 2: Deadlift 5 x 8 Accessory Work 3: Arnold Press 3 x 8…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O: Snatch Complex EMOM 8 1 Power Snatch + 1 Squat Snatch *build P: Power Snatch EMOM 8 2 Power Snatch *build F: Muscle Snatch EMOM 8 3-5 Muscle/Power Snatch *build…

CrossFit VLT, CrossFit VLT Airport West – Strength Barbell Front Squat Cycle – week 3/6 1: Front Squat 5 x 2 @ 85% 2: 1 Power Clean + 1 Hang Squat Clean OE 90 SECS FOR 10 ROUNDS 1 COMPLEX…