10012019

Made2Live CrossFit – M2L Classes

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“Ecod” (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

Metcon (No Measure)

100 ft Suitcase Carry (53/35#)

10 Banded Pallof Presses (each side)

X3-4

09302019

Made2Live CrossFit – M2L Classes

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Squat Snatch

If unable to squat snatch, perform a power snatch into an overhead squat.

“Snake Bite” (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

09272019

Made2Live CrossFit – M2L Classes

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“Gut Feeling” (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

Metcon (No Measure)

10 Barbell Cuban Presses

15 Chest Supported Dumbbell T Raises (0-5 lbs)

X 2-3 Rounds

09262019

Made2Live CrossFit – M2L Classes

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“Double Dare” (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Assault Bike

50 Double Unders

5 Deadlifts
Build on deadlift weight. Start @ 60% of 1 RM if you have one.

Score is heaviest weight lifted.

Sandbag Hold (Time)

Hold a Sandbag for as long as you can (150#/100#)
3 attempts

Double Dare (Revised) (Weight)

On the 5:00 x 4 Rounds:

25/20 Cal Bike

50 Double Unders

5 Deadlifts
*Build on Deadlift weight. Start at 60% if you have one.

*Score is heaviest weight lifted.

09252019

Made2Live CrossFit – M2L Classes

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“Workaholic” (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

ROMWOD

09232019

Made2Live CrossFit – M2L Classes

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Snatch Complex (H.PS+2PS+3OHS)

1 Hang Power Snatch + 2 Power Snatch + 3 Overhead Squat

“Bartender” (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

09212019

Made2Live CrossFit – M2L Classes

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“Mighty Ducks” (Time)

Teams of 3

For Time:

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

09202019

Made2Live CrossFit – M2L Classes

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“Air Conditioning” (Time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row

Metcon (No Measure)

Accumulate 3:00 of Sandbag Hold (Bear Hold)

*Every break 5 Strict T2B/Leg Raises