SUPER SATURDAY 3302019

Made2Live CrossFit – CrossFit

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Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

3/29/19

Made2Live CrossFit – CrossFit

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Metcon

Box jump Legless Rope Climb (AMRAP – Rounds and Reps)

10 min AMRAP:

1 Legless Rope Climb

10 Burpee Box Jump Overs (24/20)

ROMWOD

3/28/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Rack Lunge (4×6 (55%), 4×4 (60%))

* perform set every 1:30

* percentage based off of 1 RM Front Squat

Metcon

Bike Man Makers Row (Time)

45/35 cal Bike buy in

30 Man Makers (50/35)

45/35 cal Row buy out

3/27/19

Made2Live CrossFit – CrossFit

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Weightlifting

Sumo Deadlift (4×6 (60%), 3×4 (65%))

* Percentages based off of 1 rep max Deadlift.

*Perform set every 1:15

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

3/26/19

Made2Live CrossFit – CrossFit

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Metcon

Run Handstand Walk (Time)

3 Rounds:

800 m Run

75 ft HS Walk
*20 min time cap.

* A full 800 m run is worth 1 rep.

*75′ Handstand Walk is worth 15 reps. Every 5′ equals a rep.

ROMWOD

* 17 min routine.

3/25/19

Made2Live CrossFit – CrossFit

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Weightlifting

Snatch Complex 2.0 (Heavy Single)

1 Squat Snatch + 2 Overhead Lunge (1 step on each leg) + 1 Hang Squat Snatch
* 12 min time cap to find heavy single.

* Lunges performed in place.

Metcon

Weighted DB Box Step Ups (Time)

For Time:

150 DB Box Step Ups (24″/20″)(50#/35#)
*These will be performed with just 1 DB. DB can be held however you’d like.

*Don’t use free hand to press off leg in assistance. Make sure to extend hips at the top.

First Run of Spring

Made2Live CrossFit – CrossFit

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Metcon (AMRAP – Reps)

40 minute AMRAP

(Team of 2)

40 Cal Row

30 American Kettlebell Swings 53/35#

20 Burpees

10 Sandbag Cleans 150/100#

*While one partner works other runs/jogs/walks 400 m with a wallball 20/14#

*When Partner A gets back form the run they then pick up where Partner B is at in the 40-30-20-10 chipper. Partner B then proceeds on the 400 m endeavor. Continue this throughout workout until 40 minutes is up.

*Score is total reps of 40-30-20-10 chipper

03/22/19

Made2Live CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes