Village CrossFit – CrossFit L1/L2

Weightlifting

Power Snatch (10 Min Emom)

min 1-3 3-position Power Snatch

min 4-6 hang Power Snatch + Power Snatch

min 7-10 Power Snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:00, rest 4:00:

400 Meter Run

25/20 Calorie Row

Max Power Snatches in remaining time 75/55

AMRAP 4:00, rest 4:00:

400 Meter Run

20/15 Calorie Row

Max Power Snatches in remaining time 95/65

AMRAP 4:00:

400 Meter Run

15/10 Calorie Row

Max Power Snatches in remaining time 115/80
combine all reps each AMRAP for score

Village CrossFit – CrossFit L1/L2

Gymnastics

Metcon (Time)

12 min EMOM

1-3 5 lat activation

4-6 5 Kip beats

7-9 5 Knees to Elbow

10-12 5 T2B

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

Run Sprint, 100 m

10 Med Ball V Ups, 20/14lbs

10 Row Calories

10 Knees To Elbows

10 Double Unders

10 Hollow Rocks

Village CrossFit – CrossFit L1/L2

Weightlifting

Power Snatch (10 min EMOM)

min 1-3 3-position Power Snatch

min 4-6 hang Power Snatch + Power Snatch

min 7-10 Power Snatch

Metcon

Metcon (AMRAP – Reps)

For 5 cycles:

AMRAP in 3 mins of:

3 Power Snatches, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP. Add total reps for score

Village CrossFit – CrossFit L1/L2

Weightlifting

Shoulder Press (5-5-3-3-1-1+)

Metcon

Metcon (Time)

10 rounds for time of:

10 Wall Balls, 20/14

10 Pull-ups

Village CrossFit – CrossFit L1/L2

Weightlifting

Squat Clean (10 min EMOM)

min 1-3 3 position squat clean

min 4-6 hang squat clean + squat clean

min 6-10 squat clean

Metcon

Metcon (Time)

3 rounds for time of:

Run, 800 m

6 Squat Cleans, 185/135 lbs

Village CrossFit – CrossFit L1/L2

Weightlifting

Back Squat (5-5-3-3-1-1+)

Metcon

Metcon (Time)

“Heavy Annie”

50-40-30-20-10 reps, for time of:

Heavy Jump Rope

AB mat SU

Village CrossFit – CrossFit L1/L2

Weightlifting

Front Squat (5-5-3-3-1-1+)

Metcon (Time)

30 Row Calories

30 Box Jump Overs, 24/20 in

30 Power Snatches, 95/65 lbs

30 Reverse Lunges, 95/65 lbs

30 Sumo Deadlift High-pulls, 95/65 lbs

30 Box Jump Overs, 24/20 in

30 Row Calories

Village CrossFit – CrossFit L1/L2

Weightlifting

Metcon (Weight)

9 rds 1:30 min

1-3 3 position snatch

3-6 Hang snatch + Snatch

7-9 Snatch
Increase weight each round

Metcon

Metcon (Time)

5 rounds for time of:

Run, 400 m

15 Left-Arm Kettlebell Snatches, 55/35

15 Right Arm Kettlebell Snatches, 55/35

*Crossfit.com WOD on 8/9

Village CrossFit – CrossFit L1/L2

Weightlifting

Deadlift (5-5-3-3-1-1+)

Metcon

Metcon (Time)

5 rounds for time of:

15 Deadlifts, 185 lbs

15 Toes To Bars

Village CrossFit – CrossFit L1/L2

Weightlifting

Clean and Jerk (10 minute EMOM)

0-2 3 C&J

3-6 2 C&J

7-10 1 C&J

Build to heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

5 C2B

10 Ring Dips

15 OHS 95/65