Village CrossFit – CrossFit L1/L2

Strength

1 RM Front Squat (WU: 5 – 5 – 3 – 2; WS: 1 – 1 – 1 – 1 – 1)

Find a 1 RM front squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

50 Double Unders

40 T2B

30 Wall Balls

20 Box Jumps (24″/20″)

10 Muscle Ups (Sub: C2B Pull-Ups)

Village CrossFit – CrossFit L2

Metcon

Metcon (Weight)

EMOTM 4:00 On / 1:00 Off x4 Rounds

10 Hang Power Cleans (135#/95#)

7 Burpees
Scale to a load that can be performed unbroken and finish each round in :45; Courtesy of Jason Khalipa

Metcon (AMRAP – Rounds and Reps)

20 Minutes to Complete:

Station 1: 3000m Row

Station 2: 1 HS Walk (Sub: 7 HSPU)

10 Box Jumps (30″/24″)

15 Ab-Mat Sit-Ups
Rotate between P1 and P2 for each time Station 2 is completed. Once 2500m is complete, partners will only rotate through Station 2.

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

5 RFT:

500m Row

20 DB Snatch (50#/35#)

20 Box Jumps (24″/20″)

20 K2E

Village CrossFit – CrossFit L1/L2

Strength

5 x 5 Backsquat (5 – 5 – 5 – 5 – 5)

Use 70% of your 1 RM

Metcon

Metcon (Time)

100 DU (Sub: 200 Singles)

50 Jumping Air Squats

400m Run

50 KB Goblet Squats (55# / 35#)

400m Run

50 Jumping Air Squats

100 DU (Sub: 200 Singles)

Village CrossFit – CrossFit L1/L2

Strength

Make-Up

Weighted Box Dip (1 – 1 – 1 – 1 – 1)

Find a heavy weighted box dip
Use Jerk Boxes

1RM Deadlift (WU: 5 – 5 – 3 – 2; WS: 1 – 1 – 1 – 1 – 1)

Find a 1 RM Deadlift
Make-Up from Monday 6/19

Metcon

Make-Up

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (Time)

400m Run

42 Wall Balls (20# / 14#)

21 Bumper Sit Ups (45# / 35#)

400m Run

30 Wall Balls

15 Bumper Sit Ups

400m Run

18 Wall Balls

9 Bumper Sit Ups
Make-Up from Monday 6/19

Village CrossFit – CrossFit L1/L2

Strength

1 RM Squat Clean (WU: 3 – 3 – 2 – 2; WS: 1 – 1 – 1 – 1 – 1)

Find a 1 RM Squat Clean

Metcon

Metcon (Time)

7 RFT:

7 KB High Pulls (70# / 55#)

7 Push / Split Jerks (165# / 115#)

Village CrossFit – CrossFit L1/L2

Strength

Front Squat (3 – 3 – 3 – 3 – 3)

Work up to a heavy 5 x 3 Front Squat

Metcon

Metcon (Time)

8 RFT:

1 : 1 Work to Rest

3 Chest to Bar Pull Ups

6 OH Squats (115# / 85#)

9 Box Jump Over Burpees (24″ / 20″)
CrossFit Games Regionals 2017 Standards

Village CrossFit – CrossFit L1/L2

Strength

1RM Deadlift (WU: 5 – 5 – 3 – 2; WS: 1 – 1 – 1 – 1 – 1)

Find a 1 RM Deadlift

Metcon

Metcon (Time)

400m Run

42 Wall Balls (20# / 14#)

21 Bumper Sit Ups (45# / 35#)

400m Run

30 Wall Balls

15 Bumper Sit Ups

400m Run

18 Wall Balls

9 Bumper Sit Ups

Village CrossFit – CrossFit L1/L2

Warm-up

Metcon (No Measure)

ROWLING

10 Sets of Rowling –

Goal is to get as close to 100M on rower

Winners get a prize…

Metcon

Metcon (Time)

PARTNER SYNCHRONIZED 100 Burpees

Every Minute Starting at 1:00 5 Power Snatches (95/65)

Village CrossFit – CrossFit L2

Strength

Metcon (Weight)

EMOM 10 Min

1 – 10 Clusters (95/65)

2 – 10 TTB

3 – 8 Clusters (115/75)

4 – 10 TTB

5 – 6 Clusters (135/95)

6 – 10 TTB

7 – 4 Clusters (155/115)

8 – 10 TTB

9 – 2 Clusters (185/135)

10 – 10 TTB

Then 5 Minutes to find HEAVY 1RM Cluster for DAY!

Metcon

Metcon (Time)

PARTNER SYNCHRONIZED 100 Burpees

Every Minute Starting at 1:00 5 Full Squat Snatches (135/95)