WOD

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…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O: Metcon (Time) 3 SETS 8 Power Snatch (42.5/30) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch (60/40) 15 V-Ups or Tuck-Ups -Rest 1:00- 1 SET 12 Power…

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 Workout O: Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing (32/24) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and…

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 Workout O: Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (15/10)* -Rest 2:00- AMRAP x 8 MINUTES 200 Meter Run…

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…

CrossFit VLT, CrossFit VLT Airport West – CrossFit Workout O,P: Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Box Jumps (24/20) 20 “Lunge” WallBall Shots (20/14)* *Athlete executes an alternating reverse lunge with a toss to the…