6/1/19

Made2Live CrossFit – M2L Classes

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Metcon

Adderall (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
* Score is total max reps.

053119

Made2Live CrossFit – M2L Classes

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Weighted Pull Ups

12 Minutes to Build to a Heavy Set of 3

Aim to have 6-7 sets building up. If unable to add weight to pull ups, work on negative pull ups.

“Death Race” (Time)

5 Rounds:

15/10 Calorie Echo Bike

10 Burpees
* Happy birthday Tricia Geisen!

053019

Made2Live CrossFit – M2L Classes

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Yogi (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)
* Happy birthday Denys Avery!

052919

Made2Live CrossFit – M2L Classes

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Push Jerk

Build to Heavy Set of 3 in 15 Minutes

“Bel-Air” (AMRAP – Reps)

AMRAP 15:

40 Double Unders

20 Single Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

052819

Made2Live CrossFit – M2L Classes

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“Jelly Belly” (Time)

For Time:

50-40-30-20-10

Abmat Sit Ups

25/18-20/14-15/10-10/7-5/3

Rogue Echo Bike Calories

10-8-6-4-2

Deadlift (275/185#)

052719

Made2Live CrossFit – M2L Classes

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Annual Memorial Day Murph

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/25/19

Made2Live CrossFit – M2L Classes

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Metcon

“Family Feud” (AMRAP – Rounds)

Class Divides Into 2 Even Teams:

AMRAP 25:

50 Meter Sled Push (90/45)

100 Meter DB Run (50/35)

200 Meter Run
* DB Run is performed with just 1 DB and it can be held however you want.

* Each athlete will count a round when they finish the 200 meter run.

* Score is total fully completed rounds of each team at the end of the 25 minutes. Partial rounds don’t count.

* Teams can have one guys sled and one girls sled, with only one moving at a time.

5/24/19

Made2Live CrossFit – M2L Classes

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Weightlifting

Hang Power Snatch (5×5 @ 60-70%)

* Just finding a weight in that 60-70% range for today. Should be something moderately heavy that you can move with near perfect technique.

* The main focus of today’s weightlifting is to help us build speed through the middle section of our lift and have a snappy lockout overhead.

* Set performed every 1:15.

Metcon

Cleans WallBalls Shoulder to Overhead KB Swings (Time)

5 Rounds:

13 Cleans (135/95)

11 Wall Balls (20/14)

13 Shoulder to Overhead (135/95)

11 Russian KB Swings (53/35)(to shoulder level)
* Rx+ – (155/105) on Barbell, (30/20) on Wall Balls, (70/53) on KB Swings.

* Intermediate – (115/75) on Barbell.

* Scaled – (75-95/45-65) on Barbell, (14/10) on Wall Balls, (35/26) on KB Swings.

5/23/19

Made2Live CrossFit – M2L Classes

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Metcon

Burpee Box Jump (AMRAP – Rounds and Reps)

20 min AMRAP:

17 Box Jumps (24″/20″)

17 C2B Pull Ups

100′ Lunge (No weight)
* Scaled – (20″/18″) on Box Jumps, 17 Jumping C2B to equal 17 C2B.

* Every 5′ counts as rep on Lunge.

ROMWOD

* Coaches Choice.

5/22/19

Made2Live CrossFit – CrossFit

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Weightlifting

Deadlift (4×6 (60%), 2×5 (65%))

* Set every 1:15.

* No mix, no hook. Unbroken sets as long as proper form can be maintained.

Sandbag Carry Bike Goblet Squat (Time)

For Time:

100′ Sandbag carry buy in (150/100)

–Then–

5 Rounds:

30 D/U’s

10 Goblet Squats (53/35)
* Rx+ – (200/150) on Sandbag Carry, (70/53) on Goblet Squats.

* Scaled – (100/75) on Sandbag Carry, (35/26) on Goblet Squats.