CrossFit VLT, CrossFit VLT Airport West – CrossFit
Strength
S1: Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean
+
2 Split Jerks
(Score is Weight)
S2: Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean
+
2 Shoulder to Overhead
(Score is Weight)
Workout
1: Metcon (Time)
FOR TIME
12-9-6
Shoulder to Overhead (70/55)|(60/40)
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead (50/35)|(35/25)
50-50-50
Double Unders
(Score is Time)
BB1: RX+(70/55)|RX(60/40)
BB2: RX+(50/35)|RX(40/30)
2: Metcon (Time)
FOR TIME
12-9-6
Shoulder to Overhead (50/35)|(35/25)
50-50-50
Double Unders/Plate Hops
-Rest 2:00-
21-15-9
Shoulder to Overhead (35/35)|(35/25)
50-50-50
Double Unders/Plate Hops
(Score is Time)
BB1: RX+(50/35)|RX(40/30)
BB2: RX+(35/25)|RX(25/20)
3: Metcon (Time)
FOR TIME
12-9-6
Kettlebell Swing (32/24)|(24/16)
50-50-50
Mountain Climbers/Plate Hops
-Rest 2:00-
21-15-9
Kettlebell Swing (24/16)|(16/12)
50-50-50
Mountain Climbers/Plate Hops
(Score is Time)
KB1: RX+ (32/24)|(24/16)
KB2: RX+(24/16)|(16/12)