WOD

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice** *Athlete Choice (can…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (70/47.5) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) ON A 15:00 RUNNING CLOCK… 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics….

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Deadlift (Build to Heavy 5-Rep Deadlift) ON A 15:00 RUNNING CLOCK… Build to Heavy 5-Rep Deadlift (Score is Load) Workout O,P: Christine (Time) 3 Rounds for time: 500m Row 12…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 2 Muscle-Ups 4 Handstand Push-Ups 8 Alt. DB Hang Snatch (Athlete Choice, Heavy) *DB SNATCHING NATE — Chief Petty Officer…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Partner Workout O: Metcon (2 Rounds for reps) IN TEAMS OF 3… 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 — Back Squat (85/60)** STATION 2 — Cal Bike STATION…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 2 Rope Climb (4 City) 25 Hang Muscle Snatch (35/25) 75 Double Under (Score is Rounds + Reps) P: Metcon…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Back Squat (1-1-1-1-1) 20 mins to work up to a: 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) Workout O: Metcon (Time) 3 ROUNDS…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (No Measure) DEATH BY (7:00 Cap)…. 6 Russian KB Swings (32/24) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box…