WOD

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 Workout O: Tommy Mac (Time) 2 Rounds for time: 12 Burpees 12 Thrusters (52.5/35) 12 Burpees 12 Power Snatches (52.5/35) 12 Burpees 12 Push Jerks (52.5/35) 12 Burpees 12 Hang Squat Cleans…

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……

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill O: Warm-up (No Measure) 3 SETS 15 Meter Hand Stand Walk 20 Slow Deadbugs -Rest as Needed b/t Sets- (No Measure) P,F: Metcon (No Measure) 3 SETS 15 Meter Quad Crawl…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (3 Rounds for time) ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing (32/24) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Front Squat (10RM) ON A 15:00 RUNNING CLOCK… FOR LOAD 10RM Front Squat (Score is Load) Workout O: Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Overhead…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O,P,F: Metcon (Time) IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill O: Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 1-2 Strict Muscle-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step…