Village CrossFit – CrossFit L1/L2

Strength

Front Squat (5 @55% -5 @65% -5 70% -5 @70% – 5+ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

20 DU

6 Squat Cleans (135/95)
After AMRAP rest 3 minutes before starting next AMRAP. Each Section is scored separately.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

30 DU

4 Squat Cleans (185/135)
After AMRAP rest 3 minutes before starting next AMRAP. Each Section is scored separately.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

40 DU

2 Squat Cleans (225/155)

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

3 RFT:

30 KB Swings (55/35)

400m Run

30 Slam Balls (30/20)

400m Run

Village CrossFit – CrossFit L2

Metcon

Metcon (Weight)

20 Minute EMOTM

10 Rounds:

Odd Minute – 20 FS (95/65)

Even Minute – Rest

10 Rounds:

Odd Minute – 20 Push Press (95/65)

Even Minute – Rest
Scale to a weight you can complete each round. Don’t be a hero.

Metcon (Time)

3 RFT:

2 L-Sit Rope Climbs (Scale: Reg Rope Climbs)

20 Double KB Clean & Jerks (55/35)

200m Run

Village CrossFit – CrossFit L1/L2

Gymnastics

Skill

Metcon (No Measure)

3 Min EMOM:

10 False Grip Ring Rows

3 Min EMOM:

1 360 handstand walk around the box with feet on box

3 Min EMOM:

:30 Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

60 Double-Unders

30/24 Calorie Row

15 Overhead Squats (115/80)

Village CrossFit – CrossFit L1/L2

Weightlifting

2 position Clean + 1 Jerk

10 min EMOM:

1 – 2 position Power Clean + 1 Jerk

Metcon (Time)

G2OH (10,000 lbs/7,000 lbs)

Pick any weight and lift till you reach the weight total prescribed.

Village CrossFit – CrossFit L1/L2

Strength

Shoulder Press (5 @55% -5 @65% -5 70% -5 @70% – 5+ 70%)

Metcon

Metcon (Time)

4 Rounds:

21 Wallballs (20/14)

18 Calorie Row

15 Box Jumps (24″/20″)

12 Alternating Dumbbell Snatches (50/35)

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

1 Mile Run

60 T2B

40 Power Cleans (185/130)

20 HSPU

1 Mile Run

20 HSPU

40 Power Cleans (185/130)

60 T2B

1 Mile Run

Wear 20#/14# Vest; If no vest, complete 50 burpees as a team at end of wod

Run Together

Village CrossFit – CrossFit L1/L2

Strength

Back Squat (5 @55% -5 @65% -5 70% -5 @70% – 5 70%)

Metcon

Metcon (AMRAP – Reps)

15 AMRAP:

100 m Uneven Farmer’s Carry (70/55) (55/35)

5 T2B

10 Cal Row
Score is how many Cal on the Rower.

Sub 6 cal on bike if no rowers available

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

2 Partner WOD

400m Sandbag Carry (100#/70#)

40 Sandbag Step-Ups (24″/20″)

40 Sandbag Ground to Shoulder

40 Sandbag Lunges

40 Sandbag Ground to Shoulder

40 Sandbag Lunges

40 Sandbag Ground to Shoulder

40 Sandbag Step-Ups

400m Sandbag Carry

Village CrossFit – CrossFit L2

Metcon

Metcon (Weight)

EMOM 16 Minutes

Odd: 2 Hang Sqt Clean + 1 Split Jerk (205#/145#)

Even: 6 Calorie Row + 6 Over the Rower Burpees

Metcon (Time)

2 Partner WOD

400m Sandbag Carry (100#/70#)

40 Sandbag Step-Ups (20″)

40 Sandbag Ground to Shoulder

40 Sandbag Lunges

400m Sandbag Carry