CrossFit VLT, CrossFit VLT Airport West – VLTCROSSFIT
Team Workout
TEAM1: Metcon (Time)
IN TEAMS OF 2…
20 ROUNDS FOR TIME*
3 Front Squats (60/45)|(45/30)
3 Power Snatch
3 Pull Ups
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)
BB: RX+(60/45)|RX(45/30)
TEAM2: 100 Burpees – Team of 2 (Time)
100 Burpees for time in a team of 2. * Can divide reps up anyway but only one person working at a time.
Individual
IND1: Metcon (Time)
FOR TIME*
30 Power Snatch (60/42.5)|(42.5/30)
*Every minute starting at 3,2,1 GO, perform 5 Front Squats.
-10:00 Time Cap-
(Score is Time)
KG BB: RX+(60/42.5)|RX(42.5/30)
Post-Workout Strength
On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )
On a 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Hang Squat Snatch
(Score is Weight)
OR
100 Burpees (Time)
100 Burpees for time