CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O: Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 24 MINUTES* 40 Cal Bike 40 Push Press (60/40) 40 Burpees Over Bar 40 Front Rack Reverse…
CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* 40 Cal Bike 40 Push Press (135/95) 40 Burpees Over Bar 40 Front Rack Reverse Lunges 400m…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P,F: “SNATCHING GWEN” (Weight) FOR LOAD 15-12-9 “Unbroken” Power Snatch* *Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat (20RM) 15 mins to find… FOR LOAD 20RM Back Squat (Score is Load) Workout O,P: Metcon (Time) FOR TIME 60 Wall Balls (20/14) 60 Pull-Ups 80 Sit-Ups 40…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Sumo Deadlift (9-6-3-1-3-6-9) 20 mins to find… FOR LOAD 9-6-3-1-3-6-9 Sumo Deadlift* *All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up O,P,F: Metcon (No Measure) 3 SETS FOR QUALITY* 5-10 Reps of Strict HSPU or DB Press 5-10 Reps of Strict Ring Rows *Adjust up or down as needed. Deficit HSPU…
CrossFit VLT – CrossFit Partner Workout O: Metcon (Time) IN TEAMS OF 2… FOR TIME* 500m Row 60 Power Clean (60/40) 1000m Row 40 Power Clean (70/47.5) 1500m Row 20 Power Clean (85/60) *P1 works while P2 rests. Partners must…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Push Press (10RM) ON A 15:00 RUNNING CLOCK… FOR LOAD 10RM Push Press (Score is Load) Workout INDIVIDUAL O: Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK……
