Village CrossFit – CrossFit L2

Metcon

Metcon (AMRAP – Reps)

Minute 1: 10 Thrusters (135#/95#) + 1 Bar Facing Burpee

Minute 2: 9 Thrusters + 2 Bar Facing Burpees

Minute 3: 8 Thrusters + 3 Bar Facing Burpees

…

Minute 10: 1 Thruster + 10 Bar Facing Burpees

*Once you fail to complete a round, take the next minute off. From there, complete thrusters only.

110 Reps = Perfect Score

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

100 Back Squats at Bodyweight

*Every 3 minutes run 200m, including the start of workout
Rx+ from ground.

30 Minute Cap

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

Row 1000m

2rds

10 Pass-throughs

10 RDL

10 Thrusters

10 Good Mornings

10 Push-up to Down Dog

10s Hollow hold

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP

10 T2B

30 DU

Rest 4 Minutes

8 Minute AMRAP

Wall Balls (20/14)

*15 AbMat Sit-ups Per Break

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Single Unders

20 Jumping Jacks

10 Sit Ups

-then-

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Strength

3×3 Deadlift (3 – 3 – 3)

80% of 1RM

Metcon

Metcon (Time)

3RFT:

800m Run

30 OHS (95#/65#)

3 Muscle-Ups

Metcon (Time)

3RFT:

400m Run

30 OHS (95#/65#)

3 Muscle-Ups

Village CrossFit – CrossFit L1/L2

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death By”

Minute 1: 5 Calorie Row

Minute 2: 5 Hang Power Snatch (95/65)

Minute 3: 6 Calorie Row

Minute 4: 6 Hang Power Snatch

…

Village CrossFit – CrossFit L1/L2

Strength

6×3 Pause Squat (Back) (3 – 3 – 3 – 3 – 3 – 3)

3-Mississippi Count at Bottom; Find a working weight for all six sets

Metcon

Metcon (AMRAP – Reps)

3 Cycles of 5 Rounds of :30 On / :30 Off

3 Touch and Go Push Jerks (165#/115#)

Max Pull-Ups

*Rest 2 Minutes After Each Cycle of 5
Score is number of pull-ups

Village CrossFit – CrossFit L2

Metcon

Metcon (No Measure)

“Deconstructed Bear Complex”

10 Rounds of 90 Seconds, to Complete:

5 Deadlifts (135/95)

4 Front Squats

3 Push Press

2 Back Squats

1 Behind-the-Neck Press

Metcon (Time)

Partner WOD For Time:

2 HS Walks (Sub: 8 Wall Walks Per Person)

50 Russian KB Swings (55/35)

30 T2B

200m Waiter’s Walk

30 T2B

50 Russian KB Swings

2 HS Walks (Sub: 8 Wall Walks Per Person)

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (No Measure)

Every 90 Seconds for 10 Rounds:

100m Sprint

Metcon (Time)

50 KB Swings (55/35)

200m Run

30 KB Swings

400m Run

10 KB Swings

800m Run

Village CrossFit – CrossFit L1/L2

Strength

Bench Press (WU; WS: 10 – 10 – 10 – 10 – 10)

Find a working 10-rep weight

Metcon

Metcon (Time)

5 RFT:

15 Wall Balls (20/14)

12 HR Push Ups

9 Power Cleans (135/95)

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (AMRAP – Reps)

3:00 On / 3:00 Off

Round 1:

21 Calorie Row

21 Box Jump Burpees

AMRAP Thrusters (75/45)

Round 2:

18 Calorie Row

18 Box Jump Burpees

AMRAP Thrusters (95/65)

Round 3:

15 Calorie Row

15 Box Jump Burpees

AMRAP Thrusters (115/75)

Round 4:

18 Calorie Row

18 Box Jump Burpees

AMRAP Thrusters (95/65)

Round 5:

21 Calorie Row

21 Box Jump Burpees

AMRAP Thrusters (75/45)
Run 2 heats if rowers are limited; Score is total number of Thrusters