WOD

CrossFit VLT, CrossFit VLT Airport West – Strength Barbell 1: Power Snatch + Hang Squat Snatch + Snatch Balance OE 90 SECS FOR 10 ROUNDS 1 COMPLEX 2: Deadlift 5 x 8 Accessory Work 3: Arnold Press 3 x 8…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O: Snatch Complex EMOM 8 1 Power Snatch + 1 Squat Snatch *build P: Power Snatch EMOM 8 2 Power Snatch *build F: Muscle Snatch EMOM 8 3-5 Muscle/Power Snatch *build…

CrossFit VLT, CrossFit VLT Airport West – Strength Barbell Front Squat Cycle – week 3/6 1: Front Squat 5 x 2 @ 85% 2: 1 Power Clean + 1 Hang Squat Clean OE 90 SECS FOR 10 ROUNDS 1 COMPLEX…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: Watered Down (Time) 5 Rounds: 1000-800-600-400-200 Meter Row 100 Meter Farmers Carry (32/24) 30 Walking Lunge*30 min time cap P: Watered Down – PERFORMANCE (Time) 5 Rounds: 1000-800-600-400-200…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon INDIVIDUAL O,P: Crossfit Open 20.1 (Time) 10 Rounds for time: 8 Ground to Overhead (43/29) 10 Bar Facing Burpees*15 min time cap *athletes can choose to Snatch or Clean…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O: BFF (AMRAP – Reps) Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (24/16) 30/24 Calorie Row 20 Deadlifts (100/70) P: BFF – PERFORMANCE (AMRAP –…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Main Crossfit Metcon O,P: Underbelly (Time) 50-35-20: Double Unders AbMat Sit-Ups Directly Into… 50-35-20: Double Unders Air Squats*20 min time cap F: Underbelly – FITNESS (Time) 100-70-40: Double Unders AbMat Sit-Ups Directly…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Strict Press 8-10 mins to: Build to Heavy Single Main Crossfit Metcon O: Miracle-Gro (Time) 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 12 Strict Handstand Push Ups*20 min…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Barbell O,P,F: Power Clean EMOM 8 Power Clean *build Main Crossfit Metcon O: Ecod (3 Rounds for reps) 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength 15-20 mins to test: Back Squat Front Squat or Both O,P,F: Back Squat O,P,F: Front Squat Main Crossfit Metcon O: Snake Bite – OPEN (Time) For Time: 21-15-9 Squat Snatch (42.5/30)…