Thursday 190711
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Modified Team Glen (Time) Teams of 2-3: For Time: 30 Clean & Jerks (60/40) 800 Meter Run 10 Rope Climbs (20 City) 800 Meter Run 100 Burpees *break…
THURSDAY 190711
CrossFit VLT, CrossFit VLT Airport West – Strength Barbell 1: Deadlift 5 x 3 @ 75% 2: Snatch OE 90 SECS FOR 10 ROUNDS 3 Squat Snatches Accessory Work 3: Dumbell Row 3 x 8 4: Hammer Curls 3 x…
Wednesday 190710
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Leg Work (Time) On the 4:00 x 5 Rounds: 9 Box Jump Overs (30/24) 15 Dumbbell Front Squats (22.5/15) 15/12 Calorie Assault Bike P: Leg Work – PERFORMANCE…
Tuesday 190709
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Tempo Deadlift Tempo Deadlift On the 2:00 x 5 (5 Rounds): 5 Tempo Deadlifts* *Tempo Deadlifts: 4s Negative, 1s Pause in bottom. Regular stand Main Crossfit Metcon O: Sugar Daddy…
TUESDAY 190709
CrossFit VLT, CrossFit VLT Airport West – Strength Barbell 1: 1 Squat Clean + 1 Front Squat + 1 Split Jerk OE 90 SECS FOR 10 ROUNDS 1 Squat Clean + 1 Front Squat + 1 Split Jerk 2: Front…
Monday 190708
CrossFit VLT, CrossFit VLT Airport West – CrossFit Stamina Builder O,P: Front Squat Alternating “On the Minute” x 10 (5 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 60% of 3-Rep Front Squat…
MONDAY 190708
CrossFit VLT, CrossFit VLT Airport West – Strength Barbell Deadlift Cycle – week 1/6 1: Deadlift 5 x 3 @ 70% 2: Snatch + Overhead Squat OE 90 SECS FOR 10 ROUNDS 1 Squat Snatch + 1 Overhead Squat Accessory…
Sunday 190707
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Chutes & Ladders (AMRAP – Reps) AMRAP 15: Buy In: 50/35 Calorie Assault Bike Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees ……
Saturday 190706
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O,P: Shake Weight – TEAM (AMRAP – Reps) AMRAP 35 Teams of 3 3 rounds of:: 1200 Meter Run 60 Toes to Bar 90 Dumbbell Snatches (22.5/15) In…
Friday 190705
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Weightlifting Complex On the 1:30 x 7 Sets: 2 Hang Squat Cleans 1 Push Jerk F: Thruster On the 1:30 x 7 Sets: 3 Thrusters Main Crossfit Metcon O: Sicko…