WOD

CrossFit VLT, CrossFit VLT Airport West – VLTHIIT Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5/5 Single Leg Box Squats* MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep) *Athlete can sub…

CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (Distance) 3 SETS 10:00 Run, Bike or Row -Rest 3:00 Rest b/t Sets- (Score is Distance) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10…

CrossFit VLT – VLT30 Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) EMOM x 8 MINUTES* MIN 1 – 1-2 Turkish Getup (R) MIN 2 – 1-2 Turkish Getup (L) *Athletes can use DB or KB for TGU (Score is…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (No Measure) 10-12 MINUTES TO COMPLETE: 3 SETS 30 Banded Bicep Curls 30 Banded Tricep Pull-downs (No Measure) Partner Workout O,P: Metcon (Time) IN TEAMS OF 2… 2 ROUNDS…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) 5 SETS 1 Deadlift + 1 Hang Power Clean + 1 Power Clean + Front Squat (Score is Weight) Workout O: Metcon (AMRAP – Reps) 8 ROUNDS (:20…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P: Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10 Push Press (Light-Moderate) MIN 2 – :40 Double Unders or :40 Attempts (Score is Weight + Reps) *Note your total…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) 5 SETS 10 Back Squat (Light-Moderate) 10-15 Deficit Push-ups* *Deficit can be on plates or DBs -1:00 Rest b/t Sets- (Score is Weight) Workout O,P: Metcon (Time) FOR…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5-10 Strict Pull-ups MIN 2 – 10 Deadlifts (Building) (Score is Weight) Workout O: Metcon (Weight) EMOM x 4 MINUTES 12/10…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) 3 SETS 10 Strict Press (Light) 1:00 OH Barbell Hold 10 Tempo Knees 2 Chest (2121) -Short Rest b/t Each Set- (Score is Weight)*Strict Press from the floor…