CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics O: Strict Handstand Push Ups EMOM 6 3-5 reps *choose an option that will challenge you. Eg. Deficit *no scoring P: Handstand Push-ups EMOM 6 3-5 reps *choose an option that…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Back Squat On every 90 seconds x 6 rounds 3 reps *start at 75% and build F: Back Squat On every 90 seconds x 6 rounds 3-5 reps Main Crossfit…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Fall Back (Time) 15-12-9-6-3: Deadlifts (85/60) Barbell Facing Burpees*15 min time cap P: Fall Back – PERFORMANCE (Time) 15-12-9-6-3: Deadlifts (70/47.5) Barbell Facing Burpees F: Fall Back –…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon TEAM O: Moneybags – TEAM (Time) For Time: Teams of 3 (30 Minute Cap) 800 Meter Weighted Run 75 Box Jump Overs (24/20) 50 Clean and Jerks (60/40) 15…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Power Snatch On the 1:30 x 6 Sets: 1 Slow Snatch Deadlift (5 seconds) + 1 Power Snatch *build F: Push Press On the 1:30 x 6 Sets: 5 Push…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Pharmacy (Time) 5 Rounds: 30 Alternating Lunges (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (22.5’s/15’s)*25 min time cap F: Pharmacy – FITNESS (Time) 5 Rounds: 30…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Gymnastics Conditioning O,P: Handstand Push-ups On every 90 secs x 4 rounds Max Handstand Push Ups (not strict) *one set per round. Record total reps across 4 rounds F: Push-ups On every…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Deficit Deadlift On every 2 mins x 6 rounds 2 Reps *set to red plate height or use mats to same height as plate *build F: Deadlift On every 2…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P: Overhead Complex EMOM 10 2 Snatch Grip Push Press + 1 Overhead squat F: Overhead Complex EMOM 10 3 Snatch Grip Strict Press + 3 Snatch Grip Push Press O:…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Double Down (AMRAP – Rounds and Reps) AMRAP 15: 30/21 Calorie Row 100 Meter Dumbbell Farmers Carry 15 Dumbbell Power Cleans 100 Meter Dumbbell Farmers Carry Dumbbells: (22.5’s/15’s)…