Monday
CrossFit VLT, CrossFit VLT Airport West – CrossFit O,P,F: Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… Pull-Up Progression* *Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into… 5 SETS FOR QUALITY 2…
Sunday 200119
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P,F: Upper Crust (Time) 10 Rounds: 4 Strict Pull-ups 8 Push-ups 12/8 Calorie Assault Bike*20 min time cap
Saturday 200118
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Bike Drop – TEAM (Time) Teams of 3: For Time (30 Minute Cap): 60/45 Calorie Assault Bike 75 Power Snatches 75 Thrusters (35/25) 60/45 Calorie Assault Bike…
Friday 200117
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Front Squat EMOM x 8 rounds: 1 Front Squat *build Main Crossfit Metcon O: Marston (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (140/90) 10 Toes to Bar 15…
Thursday 200116
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Pausing Push Jerk 10 mins to work up to a: Heavy Set of 2 *2 Second Pause in Dip & Catch Main Crossfit Metcon O,P,F: iMax (Weight) On the 3:00…
Wednesday 200115
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Airplane Mode (Time) 2 Rounds: 50/35 Calorie Bike/Ski 1000/800 Meter Row 50 Wallballs (20/14)*25 min time cap P: Airplane Mode – PERFORMANCE (Time) 2 Rounds: 1000 Meter Run…
Tuesday 200114
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Paused Power Clean On every 2 mins x 6 rounds: Heavy Set of 2 *2 Second Pause at Knee & In Catch Main Crossfit Metcon O: Zoolander (AMRAP – Rounds…
Monday 200113
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Snatch Complex On every minute x 5 rounds: 1 Tempo Power Snatch* 1 Overhead Squat *3 seconds pull until mid thigh and then Power Snatch rest 1 minute On every…
Sunday 200112
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Double Zero (AMRAP – Rounds and Reps) AMRAP 15: 15/12 Calorie Assault Bike 30 Russian Kettlebell Swings (32/24) 60 Double Unders F: Double Zero – FITNESS (AMRAP –…
Saturday 200111
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O,P: Speedo – TEAM (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 300 Meter Row 20 Plate Hops 10 Thrusters (30/20) *Complete Full Rounds Before Switching*use…