CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics Conditioning O,P: Handstand Push-ups On every 90 secs x 4 rounds Max Handstand Push Ups (not strict) *one set per round. Record total reps across 4 rounds F: Push-ups On every…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Deficit Deadlift On every 2 mins x 6 rounds 2 Reps *set to red plate height or use mats to same height as plate *build F: Deadlift On every 2…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Overhead Complex EMOM 10 2 Snatch Grip Push Press + 1 Overhead squat F: Overhead Complex EMOM 10 3 Snatch Grip Strict Press + 3 Snatch Grip Push Press O:…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Double Down (AMRAP – Rounds and Reps) AMRAP 15: 30/21 Calorie Row 100 Meter Dumbbell Farmers Carry 15 Dumbbell Power Cleans 100 Meter Dumbbell Farmers Carry Dumbbells: (22.5’s/15’s)…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Gut Check – TEAM (Time) Teams of 3 For Time (25 Minute Cap): 200/140 Calorie Assault Bike Directly Into… 50 Toes to Bar 50 Box Jump Overs…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Front Squat On the 0:00 – 3 Reps @ 80% On the 2:00 – 1 Rep On the 4:00 – 3 Reps @ 80% On the 6:00 – 1 Rep…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Tail Lights – TEAM (Time) For Time: Teams of 3 100 Deadlifts (60/40) 800 Meter Run 75 Deadlifts (85/60) 800 Meter Run 50 Deadlifts (100/70) 800 Meter Run…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Slap Happy (3 Rounds for reps) 1) AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (42.5/30) 4 Burpee Box Jump Overs (30/24) rest 5 Minutes 2)…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Hang Power Clean + Power Clean + Jerk On every 90 seconds x 6 rounds: Build to a Heavy Complex F: Hang Muscle Clean + Muscle Clean On every 90…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Eighteen Wheeler – TEAM (AMRAP – Rounds and Reps) AMRAP 35 Teams of 3: 60/45 Calorie Assault Bike 50 Wallballs (20/14) 40 Dumbbell Snatches (22.5/15) 30 Toes to…