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 Snatch (70/47.5)
30 V-Ups or Tuck-Ups
(Score is Total Time)
*15 min time cap
P: Metcon (Time)
3 SETS
8 Power Snatch (35/25)
10 V-Ups or Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (42.5/30)
15 V-Ups or Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch (52.5/35)
30 V-Ups or Tuck-Ups
F: Metcon (Time)
3 SETS
8 Power Snatch (30/20)
10 V-Ups or Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (35/25)
15 V-Ups or Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch (42.5/30)
30 V-Ups or Tuck-Ups
(Score is Total Time)
Strength
O,P,F: Bench Press (3×7)
Optional Bench Sesh!
3×7
Bench Press (21X1)*
*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond.
**Keep loading reasonable in relation to strict tempo and control.
(Score is Load)