01182020

Made2Live CrossFit – M2L Power Hour

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Metcon (Calories)

30:00 Max Cal Bike

E3MOM: (Including 0:00)

12 Deadlift

9 Hang Clean

6 Shoulder to Overhead

w/ 2 dumbbells 35/20#

02012020

Made2Live CrossFit – M2L Classes

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“Deep End” (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

01312020

Made2Live CrossFit – M2L Classes

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1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (Build to a heavy complex)

Complete this 3 rep complex unbroken

“Paw Patrol” (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)

01302020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

1 k Row (Easy)

—then—

20 Supinated Banded Pull Aparts (Light Band)

10 Seated Banded Rows (Heavier Band; attached to rig)

10 Scap Push Ups

X2

Metcon

“Triplets” (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calorie Echo Bike

50 Deadlifts (155/105)

50/35 Calorie Echo Bike

50 Bench Press (135/95)

50/35 Calorie Echo Bike

50 Deadlifts (185/135)

50/35 Calorie Echo Bike

50 Bench Press (155/105)

50/35 Calorie Echo Bike

50 Deadlifts (225/155)

50/35 Calorie Echo Bike

Iron Body Protocol

Metcon (No Measure)

1:00 Pec Smash per side

—then—

100’ single arm overhead dumbbell carry per side

200’ sandbag carry

01292020

Made2Live CrossFit – M2L Classes

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“Buckle Up” (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row
Score is sum total of the 3 max calorie rows

01282020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 DB Push Presses (35/20#)

30 Jump Ropes

Metcon (No Measure)

2 sets of:

:20 on/:10 off

(ON) Push Up Plank Shoulder Taps

(OFF) Push Up Plank Hold

X4

Rest 1:00 between sets

01282020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

2:00 Bike (1:00 Easy, :30 Moderate, :30 Hard)

—then—

10 Hollow Rocks

3-5 Strict Pull Ups/Ring Rows

10 Push Up Position Shoulder Taps

X2

Metcon

“Speed Limit” (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Echo Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups
Score is completed round and reps of BBJO and C2B Pull Ups

ROMWOD

01272020

Made2Live CrossFit – M2L Classes

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1 Power Clean + 2 Front Squats + 3 Push Jerks (Build to a heavy complex)

6 rep complex is designed to be completed unbroken.

“Rack City” (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats