1/16/19

Made2Live CrossFit – CrossFit

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Weightlifting

Deadlift (10 min EMOM)

*3 reps each min @ 65%

*No mix grip, no hook grip

*Touch and go

Metcon

Front Rack Lunge Bike/Row Burpees Pull Ups (AMRAP – Rounds and Reps)

20 min AMRAP:

50′ KB Front Rack Lunge (53/35)

15/12 cal Bike/Row

10 Burpees (to 6″ target)

15 Pull Ups
*On Bike/Row start on Bike and then alternate between the two machines every round.

*Rx+ is 70/53 on KB Front Rack Lunge

1/15/19

Made2Live CrossFit – CrossFit

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Weightlifting

Thruster (3 RM)

*Rep scheme to build up with:

-10 reps

-5 reps

-5 reps

-4 reps

*Pick appropriate weights for build up sets

*We’re trying to make sure we are warmed up with enough reps before heavy attempts.

Metcon

Run KB Swings Wallballs (2 Rounds for reps)

5 min AMRAP:

250′ Shuttle Sprint

7 American KB Swings (70/53)

**5 min rest**

2 min AMRAP:

max Wallballs (20/14)
*Every 25′ is a rep on the shuttle sprint, so 10 reps/rnd.

1/14/19

Made2Live CrossFit – CrossFit

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Metcon

Rope Climb Box Jump Abmat Sit-ups (Time)

For time:

2 Rope Climbs

10 Box Jumps (24/20)

3 Rope Climbs

15 Box Jumps

2 Rope Climbs

20 Abmat Sit-ups

3 Rope Climbs

20 Abmat Sit-ups

2 Rope Climbs

15 Box Jumps

3 Rope Climbs

10 Box Jumps

1/12/19

Made2Live CrossFit – CrossFit

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Metcon

Mid Atlantic CrossFit Challenge 19.3 (Time)

For Time:

27-21-15-9

Dumbbell Squat Cleans (50/35)

Toes to Bar

***100 Double Unders BETWEEN each round***

1/11/19

Made2Live CrossFit – CrossFit

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Weightlifting

Back Rack Lunge (5×4 (50%), 3×4 (55%))

*In place, off of rack

Metcon

Team: Thrusters Sandbag Cleans (AMRAP – Rounds and Reps)

In teams of 2:

20 min AMRAP:

30 Thrusters (115/75)

20 Sandbag Cleans (150/100)
*One person working at a time

*Split up work however you’d like

1/10/19

Made2Live CrossFit – CrossFit

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Metcon

Death By Bike (AMRAP – Rounds and Reps)

AMRAP:

1 cal for number of min you are on
*Done when number of minutes in calories is not competed in that given minute.

Metcon

Half 100 (No Measure)

100 Russian Twists

90 heel touches (45 one side then switch)

80 crunches

70 bicycles

60 sec plank

1/9/19

Made2Live CrossFit – CrossFit

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Weightlifting

Overhead Lunge

10 min EMOM:

4 steps, alternating
*@ 60% of OH Squat

*Walking down length of the floor in two lines.

Metcon

DB Snatch Burpees Air Squats D/U’s (Time)

2 Rnds:

20 DB Snatches (70/50)

30 Burpees

40 Air Squats

50 D/U’s

1/8/19

Made2Live CrossFit – CrossFit

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Weightlifting

Power Clean (1 RM)

*15 min to find

*Stay diligent while building up to get enough reps before 1 RM attempts

Metcon

Wall Balls HS Walk KB Swings (2 Rounds for reps)

2 Rnds:

1 min max Wall Balls (20/14)

1 min max HS Walk

1 min max KB Swings (70/53)
*Partner count

*Every 5′ is a rep on HS Walk

1/7/19

Made2Live CrossFit – CrossFit

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Metcon

Rowing (8 Rounds for time)

8 Rnds:

250 m Row

1 min rest
*Score is total time of all your rows.

Metcon

Back Rack Box Step Ups Weighted Glute Bridge (No Measure)

3 Rnds:

10 Back Rack Box Step Ups

10 Weighted Barbell Glute Bridges
*Use a weight that will challenge you, but that you can still maintain good form with.

1/5/19

Made2Live CrossFit – CrossFit

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Metcon

D/U’s Bike Deadlift T2B Squat Cleans (AMRAP – Rounds and Reps)

40 min AMRAP in teams of 2:

300 D/U’s

50 cal Bike

40 Deadlifts 205/135

30 T2B

10 Squat Cleans (205/135)
*1 person working at a time