Village CrossFit – CrossFit L1/L2

Gymnastics

Metcon (No Measure)

Kipping Complex:

10 minute EMOM:

1 Kip + 1 Kipping PU + 1 Kipping C2B + 1 Kipping bar MU
Continue to repeat the skill capable of if you are not able to do the next progression.

Metcon

Metcon (AMRAP – Reps)

3 Minute AMRAP

21-15-9

Wall Balls (20/14)

Bent Over Barbell Rows (95/65)

rest 2 minutes

2 Minute AMRAP

15-9-6

Wall Balls (20/14)

Bent Over Barbell Rows (95/65)

rest 1 minute

2 minute AMRAP

9-6-3

Wall Balls (20/14)

Bent Over Barbell Rows (95/65)

Village CrossFit – CrossFit L1/L2

Strength

Shoulder Press (3 @55% -3 @65% -3 70% – 3 @75% – 3+ 80%)

Metcon

Metcon (Weight)

18 EMOM:

O: 2 OHS @ 80%

E: 30 secs of DU

Village CrossFit – CrossFit L1/L2

Weightlifting

3 Position Clean Complex (3-3-3-3-3)

1 high hang squat clean + 1 hang squat clean + 1 squat clean

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95)

100 Meter Sprint

Rest exactly 1:00 between rounds.

Village CrossFit – CrossFit L1/L2

Gymnastics

Metcon (No Measure)

3 Rds:

:60 Active Bar Hang

:60 Hollow Hold

:60 Wall Facing HS Hold
Bar hang ensure shoulders are engaged

Metcon

Metcon (Time)

50 Sit Up

1 Muscle Up

40 Sit Up

2 Muscle Ups

30 Sit Up

3 Muscle Ups

20 Sit Up

4 Muscle Ups

10 Sit Up

5 Muscle Ups

Village CrossFit – CrossFit L1/L2

Strength

Deadlift (3 @55% -3 @65% -3 70% – 3 @75% – 3+ 80%)

Metcon

Metcon (AMRAP – Reps)

Tabata: 8 x 20 secs on/10 secs off

Toes to bar

Slam Balls (30/20)

Reverse Lunge
after 10 sec break rotate to next station. Score is total reps

Village CrossFit – CrossFit L1/L2

Weightlifting

Push Press (10 minutes to build to heavy 3RM)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Women Push Press 85#, KBS 35#, Box Jump 20″

Village CrossFit – CrossFit L1/L2

Strength

Metcon (Weight)

Back Squat Wave

3 BS @ 50% on minute 0

3 BS @ 65% on minute 2

3 BS @ 50% on minute 4

3 BS @ 70% on minute 6

3 BS @ 50% on minute 8

3 BS @ 75% on minute 10

Metcon (Time)

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Village CrossFit – CrossFit L1/L2

Weightlifting

“Sntach Complex” x 3 (Power Snatch + Overhead Squat + Squat Snatch)

On the 0:00… 60% of 1RM Squat Snatch

On the 1:00… 65% of 1RM Squat Snatch

On the 2:00… 70% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00

Metcon

Metcon (Time)

For time:

9 Snatches (155/110)

Run 800 m

15 Snatches (155/110)

Run 400 m

21 Snatches (155/110)

Run 200 m

Village CrossFit – CrossFit L2

Metcon

Metcon (No Measure)

15 Min EMOM – Team up with 3 and rotate movements

1 – 15/12 Cal Row

2 – 12 Wallballs

3 – 5 HSPU (Any Technique)

Metcon

Metcon (Time)

MARYLAND – Dietz’s Farewell Partner WOD

Notes: 95/65 for Barbell Movements —

– M onster Makers: 1 C+J / 1 BB Row / 1 BB Pushup / 1 BB Burpee Over Bar (30 reps)

– A Set of 50 TTB (75 reps)

– R ussian KBS 70#/53# (30 reps)

– Y ards of Goblet Carry (200yds)

– L egless Rope Climbs (8 reps)

– A ir Squats (75 reps)

– N ancy (1 rd each – relay/2nd partner starts after completion of 15 OHS – 400m run + 15 OHS)

– D eadlifts (30 reps)

HARD CAP 9:00AM

Village CrossFit – CrossFit L1/L2

Skill

Metcon (No Measure)

Pick one or work on both for:

Rope Climb with or without legs

Pistols Progression

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

2 Rope Climbs

20 Alt Pistols

40 Double Unders