Village CrossFit – CrossFit L1/L2

Metcon (No Measure)

EMOM 35min:

Min 1: 40 Mountain Climbers

Min 2: 25 Air Squats

Min 3: 40 Jumping Jacks

Min 4: 25 Plank with Shoulder Taps

Min 5: 40 Bicycle Crunches

Min 6: 10 Burpees

Min 7: Rest

Village CrossFit – CrossFit L1/L2

Metcon (Time)

Wednesday (4/29)

5 Rounds for Time:

15 Plate Ground to Overhead

20 Squat with Chest Press with Plate

25 Overhead Plate Lunges

30 Lateral jump over plate

*You can also use a dumbbell or Kettlebell if you don’t have a plate

Village CrossFit – CrossFit L1/L2

Metcon (Time)

10 Rounds for Time:

10 Hand Release Push-Ups

10 AbMat Sit-Ups

10 Backsquats (135/95)

Village CrossFit – CrossFit L1/L2

Metcon (Time)

For Time:

3 Rounds:

20 T2B or Toes to DB/KB or V-Ups

6 Squat Snatches (115/75)*

—Rest 3 Min—

3 Rounds:

20 Box Jumps**

6 Clean and Jerk (115/75)*

*If you are using a DB/KB for the snatches /clean and jerks, complete 6 reps for each arm each round.

**If you don’t have a box, scale to 2X high knees or jump knee tucks

Village CrossFit – CrossFit L1/L2

Metcon (Time)

30 Rds for time:

5 Leg Raises**

3 Burpees

1 Lungester (2 Front Rack Reverse Lunges + 1 Thruster) *

*DB or Barbell (65/45)

** Holding bar like a plate, raise leg.

Village CrossFit – CrossFit L1/L2

Metcon (Time)

10RFT:

30 DUs

10 Hang Pwr Cleans (115/75)

10 push jerk

Village CrossFit – CrossFit L1/L2

Metcon (AMRAP – Rounds and Reps)

Thursday:

25 min AMRAP

25 air squats

25 pushups

25 jumping lunges

25 butterfly sit-ups

25 burpees

Village CrossFit – CrossFit L1/L2

Metcon (AMRAP – Rounds and Reps)

10 min EMOM

5 Plate G2OH + 20 Mountain Climbers

REST 2:00

4 RFT:

20 OHS

20 Box Jumps (or 2X High Knees)

20 V-Ups

Village CrossFit – CrossFit L1/L2

Metcon (Time)

Tuesday, April 21st

Part I – 12:00 EMOM

3 Barbell Rollouts with 3 sec hold*

Part II – 3 RFT

50 DUs

15 Power Snatch (95/65)

15 Burpee

50 DUs

Rest 1:30

* If you don’t have a barbell, can’t do a barbell rollout, or can’t hold for 3 secs, you can scale to the following: 3 inchworm with a 3sec plank hold or 5 barbell rollout without the hold.

Village CrossFit – CrossFit L1/L2

Metcon (3 Rounds for reps)

3 Rounds, Max Effort

1 min: Plank DB Slides*

1 min: Dumbell Push-ups to Bodyweight Push-Ups

1 min: Dumbell Plank Taps

1 min: Seated Windshield Wiper over DB

1 min: Burpee to DB Snatch

1 min: Kneeling Step Squats

1 min: REST

See Facebook for video of movements.