Village CrossFit – CrossFit L2

Metcon (Time)

“Big Bang” (Partner)

For Time:

50 Power Cleans (225/155)

Metcon (AMRAP – Reps)

“Fight Club” (Partner)

3 Rounds for Max reps:

1:00 Thrusters (95/65)

1:00 Back Rack Lunges (95/65)

1:00 Box Jump Over (24/20)

1:00 Pull-ups

1:00 Calorie Bike

1:00 Rest between rounds

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

Metcon (Time)

“Big Bang” (Partner)

For Time:

50 Power Cleans (225/155)

Metcon (AMRAP – Reps)

“Fight Club” (Partner)

3 Rounds for Max reps:

1:00 Thrusters (95/65)

1:00 Back Rack Lunges (95/65)

1:00 Box Jump Over (24/20)

1:00 Pull-ups

1:00 Calorie Bike

1:00 Rest between rounds

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

Metcon (Time)

“Josie” For Time:

1 Mile Run

Then 3 Rounds of:

30 Burpees

4 Power Cleans (155/105)

6 Front Squat (155/105)

Then, 1 Mile Run

Time Cap: 35min

RX+ with weighted vest

Village CrossFit – CrossFit L1/L2

Barbell Warm-up (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Overhead Squat (5 x 3 @ 80-85% of 1RM)

Metcon (AMRAP – Reps)

14min AMRAP:

1, 1, 2, 2, 3, 3, 4, 4…

– Power Snatch (115/80)

– Overhead Squat (115/80)

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

Deadlift (5 x 2 @ 90-95% of 1RM)

Metcon (Time)

21-15-9

Ring Dips

Deadlifts (185/135)

Box Jump Over (24/20)

Village CrossFit – CrossFit L1/L2

DB Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-then 2 rounds-

10 DB Strict Press

10 DB Squats

10 DB Lunges

10 DB RDL

Strict Press (5 x 2 @ 90-95% of 1RM)

Strict Press

Metcon (Time)

For Time:

15-12-9

Renegade Row (50/35)

Dumbbell Push Press (50/35)

——Run 400m———

12-9-6

Renegade Row (50/35)

Dumbbell Snatches

——Run 400m———

9-6-3

Renegade Row (50/35)

Dumbbell Thrusters (50/35)

* Row on Left + Row on right (No Push-Ups) = 1 Rep

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Back Squat (5×2)

Set of 2 done at @ 90-95% of 1RM

Metcon (Time)

3 RFT:

21 Wall Balls (20/14)

18 Pull-Ups

15 Russian KBS (55/35)

12 HSPU

Time Cap: 20min

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

Metcon (Time)

Glen” For Time (Partner):

30 Clean and Jerk (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

*Split reps equally, but both partner runs at the same time for the entire distance specified. Both have to be done with the run in order to start the next movement.

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

Front Squat (5×5 @ 80-85%)

Metcon (Time)

5 RFT:

200m Run

30 Double Unders*

9 Hang Squat Snatch (115/85)

* Scale = 3x Single Unders

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Bench Press (5×2 @ 90%)

Metcon (Time)

For Time :

4 Rounds

—Rest 3min—

3 Rounds

—Rest 2min—

2 Rounds

—Rest 1min—

1 Round

Round:

10 Wall Balls (20/14)

8 Push-Ups

6 Chest-to-Bar Pull-Ups