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)
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