CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (No Measure) 1. ON A 12:00 RUNNING CLOCK… Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00. (No Measure)…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O: Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (85/60) 50 Pull-Ups 50 Cal Row 30 Front Squat (85/60) *P1 works while…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Extended Warm-up O,P,F: Clean and Jerk (Heavy 1-Rep) ON A 10:00 RUNNING CLOCK… Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Skill O,P,F: Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (No Measure) Workout O: Metcon (AMRAP – Reps) OE2M x 20…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat (10RM) ON A 20 MINUTE RUNNING CLOCK… FOR LOAD 10RM Back Squat (Score is Load) Workout O: Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 15 Hang…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O: Metcon (Time) IN TEAMS OF 2… 18 ROUNDS FOR TIME 4 Burpees Over the Bar 6 Hang Power Clean (75/52.5) 100m Run *P1 works while P2 rests. P1 completes…
