Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

Power Snatch (Work up to a heavy 2 reps for the day: 5 x 2 )

Metcon

Metcon (Time)

7 Rounds for Time:

3 Power Snatches (135/95)

7 Back Squats (135/95)

3 Ring Muscle-Ups*

*1 RMU = 2 Ring Row + 2 Ring Dips

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (Time)

10 Rounds for Time:

12 Wall Balls (20/14)

9 Deadlifts (115/85)

6 Hang Power Cleans (115/85)

3 Push Press (115/85)

Village CrossFit – CrossFit L1/L2

EMOTM

Metcon

()

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Strength

Barbell Complex

Find a heavy barbell complex:

1 Squat Clean + 1 Front Squats + 1 Jerk

(*Increase weight each set)

Metcon

Metcon (Time)

10 Rounds for Time:

5 Strict Pull-Ups

3 Strict HSPU

1 Squat Clean (225/155)

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Metcon

Metcon (Time)

“Dee-ish”

4 Rounds For Time:

40 AbMat Sit-ups (odd rounds)/Air Squats (even rounds)

30 Hand Release Push-Ups

20 Burpees

400m Run

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

1 Full Snatch + 3 OHS

Find a heavy 1 Full Snatch + 3 OHS

Metcon

Metcon (Time)

For Time:

5 Rounds:

3 Squat Snatch (135/95)

6 Box Jumps (24/20)

9 Wall Balls (20/14)

Then:

30 Overhead Squats (135/95)

RX+ at 155/110

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

Power Clean (5 x 3 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

4 Power Clean (115/80)

3 Shoulder to Overhead

2 Hang Power Clean

1 Thruster

12/10 Cal Row

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Metcon

Metcon (Time)

21 * 18 * 15 * 12 * 9 * 6

Back Squats (135/95)(Done off the rack)

Burpees

200m Run

*Complete 1 Alligator Crawl between each round = 4 posts

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (No Measure)

EMOM 10 Minutes

3 T2B

3 Pull-Ups

3 Hang Power Snatch (115/80)

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Barbell) (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Time Trial

50 Cal Bike (40 Cal for Ladies) (Time)

Max Effort

Metcon

Metcon (Time)

5 RFT:

5 Front Squats (135/95)

10 Box Jump Overs (30/24)

5 Push Press (135/95)