10/31/18

Made2Live CrossFit – CrossFit

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Weightlifting

Overhead Squat (5-4-3-2-1)

Last week of cycle! 15 min cap. 1-2 min rest between sets

Metcon

Bike Box jumps Abmat sit ups HS walk (Time)

50 cal Bike

40 Box jumps

30 Abmat sit ups

20’ HS walk

10/30/18

Made2Live CrossFit – CrossFit

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Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
5 min cap

**rest 5 min**

Power snatches KB swings (Time)

21-15-9

Power Snatches (95/65)

Russian KB swings (53/35)
5 min cap

Metcon

Strict T2B Fondas (No Measure)

3 Rnds:

10 Strict T2B

10 Fondas

10/29/18

Made2Live CrossFit – CrossFit

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Weightlifting

Back Squat (5-4-3-2-1)

Last week! Great work on this cycle everyone. We saw lots of PR’s!

Metcon

Wall balls Row DB Floor press (AMRAP – Rounds and Reps)

11 min AMRAP:

15 Wall balls (20/14)

12/9 cal Row

9 DB floor press (50/35)

10/27/18

Made2Live CrossFit – CrossFit

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Metcon

Bike Squat snatch Sumo deadlift Push ups D/U’s (Time)

For Time:

5k Bike Buy in

**Then**

2 Rnds:

10 Squat snatches (115/75)

20 Sumo Dealifts (115/75)

30 Push ups

40 D/U’s

**Then**

5k Bike cash out
Rx+ (Competitive) is 135/95 for all barbell movements

10/26/18

Made2Live CrossFit – CrossFit

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Metcon

T2B DB squat C&J Bar muscle ups DB row (Time)

For time:

4 Rnds:

20 T2B

20 DB squat clean & jerk (50/35)

5 Bar muscle ups

20 DB row (50/35)

Metcon

Hollow Rock Arch rock Plank (No Measure)

3 Rnds:

20 Hollow rock

20 Arch rock

1 min plank

10/25/18

Made2Live CrossFit – CrossFit

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Optional Open gym WOD

OH carry Air squats (AMRAP – Rounds and Reps)

20 min E2OM:

75’ OH carry (50/35)

30 Air squats

10/23/18

Made2Live CrossFit – CrossFit

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Weightlifting

Front rack lunge (Weight)

10 min EMOM:

Front rack lunge, 4 steps
Score is weight maintained the whole EMOM.

Metcon

Burpees C2B Amat situps (AMRAP – Rounds and Reps)

10 min AMRAP:

9 Burpees

13 C2B

17 Abmat sit ups