1/31/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Power Snatch (65% (3×3), 70% (2×3), 75% (1×2))

*Perform set every 1:15

*Percentages are based off of 1 RM Snatch.

Metcon

Burpee Box Jumps OH Squat (Time)

21-15-9

Burpee Box Jumps (30″/24″)

OH Squats (115#/75#)

Row (cal)

1/29/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (10 RM)

*This will be a 6 wk cycle and we will seek to add 5 lbs each week.

*Must log score each week so you have numbers to build off of.

*Good starting point is is roughly 75-80% of 1 RM Front Squat.

*13 min time cap.

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

1/28/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Row Bike Sprint (3 Rounds for reps)

3 Rnds:

1 min max cal Row

1 min max cal Bike

1 min max Shuttle Sprints

2 min rest
*Every 25’ is 1 rep on Shuttle Sprint

1/26/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Kory (Time)

In Teams of Two:

8 Rounds:

23 Deadlifts (225/155)

23 D/U’s

23 Sandbag Squats (100/75)

23 D/U’s

23 Knees to Elbows
*All movements are one person working at a time except for D/U’s.

*Both teammates must complete 23 D/U’s before next movement can be started.

1/25/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

HSPU Abmat Situps Box Jump Overs (Time)

4 Rnds:

10 Handstand Push Ups

20 Abmat Situps

30 Box Jump Overs (24″/20″)

ROMWOD

*11 min routine today

1/24/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Push Press (3 RM )

*You’ll have 10 min to find this

*Make sure that it is a Push Press and not a Push Jerk, no re-dip.

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

12 min ROMWOD

1/23/19

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Hang Clean (1 RM)

*15 min to establish 1 RM

Metcon

2 Arm KB Clean and Jerk Ring Row Bike (AMRAP – Rounds and Reps)

20 minAMRAP:

20 cal Bike

15 Ring Rows

10 Two Arm KB Hang Clean & Jerks (53/35)