Village CrossFit – CrossFit L1/L2

Strength

Overhead Squats (WU: 5 – 5 – 3 – 2; WS: 7×1)

Find a heavy single

Metcon

Metcon (Time)

5 RFT:

12 Double KB Push Press (55/35)

12 Pull-Ups

Village CrossFit – CrossFit L1/L2

Gymnastics

Metcon (No Measure)

EMOTM 14 Minutes:

Odd: 10 T2B

Even: 10 HSPU

Metcon

Metcon (Time)

5 RFT:

40 DU

20 Wall Balls (20#/14#)

Village CrossFit – CrossFit L1/L2

Strength

Bench Press (WU: 5 – 5 – 3 – 2 WS: 7×5)

Metcon

Metcon (Time)

21-15-9

Calorie Row

Lateral Burpees

Sumo DL High Pulls (115#/75#)

Village CrossFit – CrossFit L1/L2

Strength

Split Jerk (3 – 3 – 2 – 1 – 1 – 1 – 1 – 1)

Build to a heavy single

Metcon

Metcon (Time)

8 Power Cleans (185#/ 130#)

200m Run

8 Squat Cleans

200m Run

8 Hang Power Cleans

200m Run

8 Hang Squat Cleans

200m Run

Village CrossFit – CrossFit L1/L2

Weightlifting

Shoulder Press (5-5-5-3-3-3-1+)

Metcon

Metcon (Time)

For time:

10 Shoulder Press, 115 lbs

15 Overhead Squats, 115 lbs

20 Push Press, 115 lbs

25 Front Squats, 115 lbs

30 Push Jerks, 115 lbs

35 Back Squats, 115 lbs

Village CrossFit – CrossFit L1/L2

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here

Village CrossFit – CrossFit L2

Metcon

Metcon (Weight)

EMOTM 14 Minutes

Odd Minutes: 5 Burpee Box Jumps (24″/20″)

Even Minutes: 1 P.Clean + 1 HS. Clean + 1 Jerk + 1 HS. Clean + 1 P.Clean (185#/135#)

*As heavy as you can go without dropping the bar during the complex

Metcon (Time)

10 RFT:

10 KB Goblet Lunges (70#/55#)

10 T2B

2 Pole HS Walk (MOD: 10 HSPU)

*Partner Must Finish Rd Before Switching

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

12 RFT:

12 Calorie Row

12 Bumper OH Lunges (45#/25#)

12 V-Ups

Village CrossFit – CrossFit L1/L2

Weightlifting

Front Squat (5-5-5-3-3-3-1-1-1+)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Village CrossFit – CrossFit L1/L2

Weightlifting

Power Snatch (10 Min Emom)

min 1-3 3-position Power Snatch

min 4-6 hang Power Snatch + Power Snatch

min 7-10 Power Snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:00, rest 4:00:

400 Meter Run

25/20 Calorie Row

Max Power Snatches in remaining time 75/55

AMRAP 4:00, rest 4:00:

400 Meter Run

20/15 Calorie Row

Max Power Snatches in remaining time 95/65

AMRAP 4:00:

400 Meter Run

15/10 Calorie Row

Max Power Snatches in remaining time 115/80
combine all reps each AMRAP for score