4/6/19

Made2Live CrossFit – CrossFit

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Metcon

Bike DB Deadlifts DB Power Cleans DB Fromt Squats Row (Time)

For Time:

100 cal Bike

20 Rounds:

5 DB Deadlifts

5 DB Power Cleans

5 DB Front Squats

100 cal Row

4/5/2019

Made2Live CrossFit – CrossFit

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Metcon

Wall Balls Snatch (Time)

For Time:

20 Wall Balls (20/14)

15 Snatches (95/65)

20 Wall Balls

13 Snatches (135/95)

20 Wall Balls

11 Snatches (165/115)

20 Wall Balls

9 Snatches (185/125)
* 15 min time cap

* Snatch can be powered or squatted. Whatever is most efficient.

4/4/19

Made2Live CrossFit – CrossFit

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Metcon

Box Jump Overs D/U’s Pull Ups (Time)

For Time:

2 Rounds:

40 Box Jump Overs (24″/20″)

50 D/U’s

30 Pull Ups

50 D/U’s
* 13 min cap

ROMWOD

4/3/19

Made2Live CrossFit – CrossFit

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Weightlifting

Back Squat (2×7 (65%), 2×6 (70%), 2×5 (75%))

* Set every 2 min.

* Based off of 1 RM Back Squat.

Metcon

Ring Dips Run Push Press Burpees SDHP (AMRAP – Reps)

1 min max Ring Dips

1 min max cal Row

1 min rest

1 min max Push Press (95/65)

1 min max cal Row

1 min rest

1 min max burpees

1 min max cal Row

1 min rest

1 min max Sumo Deadlift High Pull (95/65)

1 min max cal Row
* Standard on burpee is full hip extension and feet must leave the ground.

4/2/19

Made2Live CrossFit – CrossFit

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Weightlifting

Squat Clean and Jerk (8 min EMOM: 2 reps each min)

* Perform EMOM with 65% of your 1 rep max Clean and Jerk

* Today the weight must be Squat Cleaned and Split Jerked every rep.

* Seek to do a touch and go 2 reps each min.

Metcon

Sandbag Carry Knee To Elbows Push Ups (AMRAP – Rounds and Reps)

10 min AMRAP:

50′ Sandbag Carry (150#/100#)

10 Knee To Elbows

10 Push Ups
* Every 5′ equals 1 rep on Sandbag Carry, so carry counts as 10 reps each round.