Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

20 PVC Pass Throughs

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Metcon (Weight)

1. 6Min Every 2 Minutes: 2 Overhead Squat – Ascending Weight – can use rig

—Then 3 minutes to setup for Snatches starting with empty Barbell

2. 8Min EMOM ASCENDING WEIGHT

1-2: High Hang Snatch + Hang Snatch + Snatch

3-4: Hang Snatch + Snatch

5-8: Snatch
heaviest weight used for Snatch

Metcon

Metcon (Time)

15-12-9

Calorie Row

Power Snatch (135/95)

Metcon (No Measure)

EXTRA WORK

50 Strict TTB / 3×10 Bulgarian Split Squats (with Barbell on backrack)