Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Snatch (1-1-1-1-1-1-1)

Metcon (Time)

5 Rounds for Time:

3 Ring Muscle-Ups

6 Squat Snatch (155/105)

9 Wall Balls (20/14)

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Metcon (Time)

For Time:

3 Rounds:

21 Cal Row or Bike

15 Pull-Ups

9 Burpee

——-Rest 3min——

200 DU (Scale: 400 Singles)

150 Air Squats

100 Push-Ups

Time Cap: 35min

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Back Squat (5 x 4 (80%))

Metcon (AMRAP – Reps)

15min AMRAP:

5 Power Cleans (See Weights)

5 Box Jumps (30/24)

* Each time you complete “3 rounds,” add weight to Power Clean and complete another “3 rounds.” Once you get to 225/155 stay with weight for the remaining AMRAP.

135/95, 155/105, 185/125, 205/145, 225/155

(55%, 60%, 75%, 80%, 90%)

Village CrossFit – CrossFit L1/L2

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Deadlift (5 X 4 @ 80%)

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

30 Slam Balls (30/20)

200m Run

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Squat Clean (5 x 2 @ 80%)

Metcon (Time)

4 RFT:

400m Run (500m Row if raining)

4 Squat Clean (205/145)

1 Round of “Mary”

*1 Round of Mary:

5 HSPU

10 Pistols (Alternating Legs)

15 Pull-Ups

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Push / Split Jerk

Work up to a 5 x 2 Push / Split Jerk at 85%

Metcon (Time)

For Time:

Buy-in: 100 DU

21-15-9

-Shoulder to Overhead (155/105)

-Barbell Roll-out

-Ring Dips

Buy-out: 100 DU

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Warm-up (No Measure)

Warm-up rope climbs and KB Snatches (10min). Start WOD immediately after since the WOD is going to be long.

Metcon (Time)

For Time:

1 Round:

20 Burpee Box Jump Over (24/20)

1 Rope Climb

20 KB Snatch (55/35)

—-Rest 3min —-

2 Rounds:

20 Lateral Burpee Over KB

1 Rope Climb

20 Single Arm OH KB Lunges

—-Rest 3min —-

3 Rounds:

20 Burpees

1 Rope Climb

20 KB Globlet Squats

Time Cap: 35min

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Bench (5×3 @80%)

Warm up to @80%

Metcon (AMRAP – Reps)

12min AMRAP:

1-2-3-4-5-6-….

Front Squats (135/95)

HSPU

* Squat from the ground

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Deadlift (6×2 @85%)

Metcon (Time)

16min AMRAP:

200m Run

10 Deadlifts (Body Weight)

20 HR Push-ups

10 Strict TTB