CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (24/16)* MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 —…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) ON A 20:00 RUNNING CLOCK… 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics….
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Deadlift (3RM or Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift (Score is Load) Workout O: Metcon (Time) FOR TIME 30-20-10* Deadlift (110/75) Toes to Bar…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up O,P,F: Bear Complex (Build to Moderate-Heavy) Power Clean Front Squat Push Press Back Squat Second Push PressON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill O,P,F: Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups* *Different Drills Depending on Level… Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (70/47.5) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where…
