11/7/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (6×4 (75%), 2×3 (85%))

*Perform a set every 1:15.

* Have both 75% weights and 85% weights ready at start of workout.

Metcon

Bike C2B Pull Up Abmat Sit-up American KB Swings (Time)

30 cal Bike

30 C2B Pull Ups

30 Abmat Sit-ups

30 KB Swings (53/35)

11/6/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Front Squats

10 min EMOM:

8 Front Squats
*60% of 1 RM Front Squat

*From ground

Metcon

1 Arm DB Push Jerk Air Squats HSPU (AMRAP – Rounds and Reps)

12 min AMRAP:

10 1 Arm DB Push Jerk (50/35)

10 Air Squats

10 HSPU
*Go 5 R then 5 L on Push Jerk.

* 1 Arm DB Push Jerks are in honor of Coach B’s amazing performance at the Gameday Championship this weekend! He did lots of these with a lot more weight than us. Make sure to congratulate him!

11/5/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

All In (Time)

40-36-32-28-24-20-16-12-8-4

Row (cal)

D/U’s
*Women do 30-27-24-21-18-15-12-9-6-3 on rower. Same reps between men and women for D/U’s.

Strength/Accessory

Dragon flag Glute bridge (No Measure)

4 Rnds:

5 Dragon Flags

10 Glute Bridges (2s hold @ top, 2s descent down)

11/3/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Rope climbs Power cleans Burpees (AMRAP – Rounds and Reps)

30 min AMRAP:

3 Rope climbs

10 Power cleans

15 Burpees

11/2/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

“Air Force” (Time)

20 Thrusters

20 SDHD

20 Push jerks

20 OH Squats

20 Front squats
Do 4 burpees on the top of each minute including at the start of the workout. If the minute clock beeps in the middle of a rep the athlete will finish that rep and then go on to their burpees.

Metcon

Strict pull-ups Banded hamstring curls (No Measure)

3 Rnds:

10 Strict pull ups

10 Hamstring curls