4/18/19

Made2Live CrossFit – CrossFit

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Weightlifting

* Do all the following sets of Shoulder Press, Push Press, and Split Jerk on the sames running clock on the top of every 1:30.

* Have weight change ready for each movement .

* Everything taken from rack.

Shoulder Press (2×6)

* At 60% of 1 RM Shoulder Press

Push Press (2×6)

* At 60% of 1 RM Push Press.

Split Jerk (2×6)

* At 60% of 1 RM Split Jerk.

Metcon

400 m Run Bike Man Makers (Time)

For Time:

2 Rounds:

20/15 cal Bike

400 m Run

5 Man Makers (45/30)
Rx+ is (50/35)

4/17/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Rack Lunge (6 min EMOM (4 reps @ 60%))

* No racks, Clean from floor.

* Percentage based off of 1 RM Front Squat.

* Lunge in place.

Metcon

KB Swings Pistols Double Unders (AMRAP – Rounds and Reps)

3 min AMRAP:

10 Russian KB Swings (53/35)

10 Pistols

25 D/U’s

–3 min Rest–

Repeat 3 min AMRAP:

10 KB Swings (53/35)

10 Pistols

25 D/U’s
* Lowest score goes in Wodify.

4/16/19

Made2Live CrossFit – CrossFit

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Metcon

200 m Run Rope Climbs (AMRAP – Rounds and Reps)

15 min AMRAP:

200 m Run

2 Rope Climbs
* Scale options for Rope climbs are Rope up Downs, Foot Lock Pull Ups, or Knees To Elbows & Pull Ups.

* 6 Knees To Elbows & 6 Pull Ups equals 2 Rope Climbs. Perform in a 3 and 3 fashion on each set.

* Every 100 m on run equals 1 rep. 2 reps for full 200 m run.

ROMWOD

4/15/19

Made2Live CrossFit – CrossFit

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Weightlifting

Overhead Squat (6-4-3-4-6)

* Order of percentages for each set is 55%, 60%, 65%, 60%, 55%.

* Perform set every 1:45.

* Make sure you calculate weight increments before workout starts and have each increment ready.

* Taken from rack.

Metcon

“Air Force” (Time)

20 Thrusters (95/65)

20 SDHD (95/65)

20 Push Jerks (95/65)

20 OH Squats (95/65)

20 Front Squats (95/65)
* 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.

Lat Master 1.0

Made2Live CrossFit – CrossFit

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Metcon (Time)

For Time:

42 Wall Ball Shots (20/14#)

21 DB Devil Presses (50/35#)

36 WBS

15 DB DPs

30 WBS

9 DB DPs

-5:00 rest-

75 Burpee Pull Ups

4/11/19

Made2Live CrossFit – CrossFit

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Weightlifting

Bench Press (75% (2×9), 80% (2×6), 85% (2×3))

* Perform set every 1:30

Metcon

Clean and Jerks Burpees (AMRAP – Rounds and Reps)

Every 1:30

Clean and Jerks (155/105)

5 Burpees
* Start with 1 Clean & Jerk the first interval and then increase the Clean and Jerks by 1 rep each following interval.

*Reps on burpees stay the same the whole workout.

*The workout ends when you don’t finish all the reps in the given interval.

4/10/19

Made2Live CrossFit – CrossFit

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Weightlifting

Sandbag Hold Sandbag Clean

4 Rounds:

Every 2 min:

:30 Sandbag Hold

4 Sandbag Cleans
* Choose weight that is challenging, but one that you can finish all the work with in the 2 min.

Metcon

Overhead Squat Double Unders Front Squats Abmat Situps (AMRAP – Rounds and Reps)

20 min AMRAP:

9 OH Squat (95/65)

27 D/U’s

15 Front Squats (95/65)

21 Abmat Sit-ups
* Rx+ is 115/75 on the barbell.

4/9/19

Made2Live CrossFit – CrossFit

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Weightlifting

Metcon (AMRAP – Rounds and Reps)

10 min EMOM:

3 Hang Power Cleans (165/115)

Metcon

Bike Sprints (Time)

6 Rounds:

20/15 cal Row/Bike

10 Deadlifts (225/155)