5/1/19

Made2Live CrossFit – CrossFit

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*Every Wednesday will be Deadlift/GPP day!

Weightlifting

Deadlift (75% (4×3), 80% (2×3))

* Perform set every 1:15.

Metcon

Box Jumps DB Snatch Abmat Sit Ups (Time)

For Time:

5 Rounds:

10 Box Jumps (24’/20′)

10 DB Snatch (50#/35#)

10 Abmat Sit Ups
* Must get full hip extension on top of box.

* Rx+ – (30’/24′) for box height, (70#/50#) on DB Snatch.

* Intermediate – (45#/30#) on DB Snatch.

*Scaled – (20’/18′) (18′ is five 45# plates) can either be jumps or step ups, (30#/20#) on DB Snatch.

4/30/19

Made2Live CrossFit – CrossFit

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Metcon

100 m Sprint Bike Sprint (8 Rounds for time)

4 Rounds:

1 min to do 100 m Sprint

:15 Transition time

1 min to do 9/7 cal Bike Sprint

:15 Transition time

-Getting times on both Sprint and Bike Sprint-
* Your score on this will be the times you complete the work in each min interval.

* The coach will have a stopwatch on the 100m sprint to get your time once you cross the finish line.

Core: Dead Bug, L-Hold on Pull Up Bar, Barbell Glute Bridges (No Measure)

2 Rounds:

30 Dead Bugs w/ DB in each hand (15 reps/side)

:30 L-Hold on Pull Up bar

30 Barbell Glute Bridges (choose a challenging weight)
* Either this core workout or coaches choice.

4/29/19

Made2Live CrossFit – CrossFit

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* Every Monday will now be squat day!

Weightlifting

Back Squat (70% (3×3), 75% (2×3), 80% (1x max reps))

* Percentages based off of 1 RM Back Squat.

* Ensure that you know how to bail or have spotter for max set.

* Perform set every 2 min.

Metcon

Wall Balls Front Rack Lunge (Time)

For Time:

45 Wall Balls (20#/14#)

100′ Front Rack Lunge (45#/30#)

–5 min cap–

Make 2 attempts
* Partner Count, rest as needed between attempts.

*There will be a running clock going during everyone’s attempts and you can start whenever you’d like. Just make sure to start on an even minute so it’s easy for you to calculate your time on each attempt.

Rx+ – (30#/20#) on Wall Balls, (50#/35#) on Front Rack Lunge.

Scaled – (14#/10#) to 10’/9′ line on Wall Balls, (30#/20#) on DB Lunge.

4/27/19

Made2Live CrossFit – CrossFit

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Metcon

New Benchmark Metcon (Time)

3,000 meter Row

300 Double-Unders

3 mile Run
* Scale workout by decreasing volume to something you can finish within the class time.

4/26/19

Made2Live CrossFit – CrossFit

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Metcon

Squat Clean DB Snatch (Time)

For Time:

14 Squat Cleans (95#/65#)

14 DB Snatches (50#/35#)

12 Squat Cleans (135#/95#)

14 DB Snatches

10 Squat Cleans (185#/125#)

14 DB Snatches

8 Squat Cleans (225#/155#)

14 DB Snatches
* Make sure all your weight increments are ready at the start of the workout.

Metcon

Metcon (No Measure)

Coaches Choice: Core workout
* Your coach will have a great midline burnout ready for you!

4/25/19

Made2Live CrossFit – CrossFit

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Metcon

Row T2B (AMRAP – Rounds and Reps)

12 min AMRAP:

15 cal Row/Bike

15 Toes To Bar
* Start AMRAP on either Rower or Bike and alternate machines each Round.

ROMWOD

* Coaches choice.

4/24/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (3-3-3-3)

* Each set of 3 performed at 70% of 1 RM Front Squat

* Set performed every 2 min.

* 2 sec to bottom and 3 sec pause at bottom on each rep.

*If partnered up make sure each person in group has weight change ready so that everyone can complete their squats in the 2 min.

Metcon

200 m Sled Push HSPU D/U’s 400m Run (Time)

For Time:

200 m Sled Push (45#/25#) Buy In

–Then–

3 Rounds:

12 Handstand Push Ups

48 D/U’s

–Then–

400 m Run Cash Out

4/23/19

Made2Live CrossFit – CrossFit

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Weightlifting

Power Snatch Progression EMOM ((1 + 1 + 1) x 6)

6 min EMOM:

1 Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
* Performed at 70% of 1 RM Power Snatch.

* Low Hang Power Snatch starts from below the knees.

* Performed as a complex each min.

Metcon

Power Snatch Burpee Over Bar (Time)

For Time:

21-15-9

Power Snatches (115/75)

Burpee Over Bar
* Burpees Over Bar done facing laterally.

4/22/19

Made2Live CrossFit – CrossFit

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Metcon

Row Armless Bike Legless Bike (AMRAP – Reps)

2 Rounds:

1 min max cal Armless Bike

1 min to do 8/6 cal Row

1 min max cal Legless Bike

1 min to do 8/6 cal Row
* Score is total cals of Armless Bike and Legless Bike, for both rounds, combined.

* Any time left on the Row minutes is your rest time.

ROMWOD

* 13-19 min routine.

Burden Run

Made2Live CrossFit – CrossFit

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Metcon (Time)

800 m Run w/ odd object

4 Rds:

15 Cal Row

10 Bench Presses (115/85#)

400 m Run w/ odd object

4 Rds:

40 Air Squats

20 DL (115/85#)

800 m Run w/ odd object