WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill O,P,F: Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking &…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O,P: Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME* 1000m Row 80 Wall Balls (20/14) 60 Burpees *P1 works while P2 rests. Athletes must switch on the rower…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Snatch (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) Workout O: Isabel (Time) For Time: 30 Snatches, 135# / 95#60/40…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (24/16)* MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 —…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) ON A 20:00 RUNNING CLOCK… 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics….

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Deadlift (3RM or Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift (Score is Load) Workout O: Metcon (Time) FOR TIME 30-20-10* Deadlift (110/75) Toes to Bar…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P: Metcon (Time) FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 Double KB Front Rack Lunges (16/12) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up O,P,F: Bear Complex (Build to Moderate-Heavy) Power Clean Front Squat Push Press Back Squat Second Push PressON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout INDIVIDUAL O: Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (32/24) 12 Toes 2 Bar 9 Ring Row or Strict Pull-Up 200m Med…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill O,P,F: Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups* *Different Drills Depending on Level… Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict…