02292020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Reps)

35 Minute AMRAP:

75 Cal Echo Bike

75 Med Ball Cleans

50 Cal Echo Bike

50 Med Ball Cleans

25 Cal Echo Bike

25 Med Ball Cleans

02292020

Made2Live CrossFit – M2L Classes

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“AWOL” (3 Rounds for reps)

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Snatches (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Clean and Jerks (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Thrusters (95)
Score is total reps after all 3 rounds. Note reps after each round.

02282020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

Coach Led Dynamic Warm Up

Metcon

“Fortitude” (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees
Score is lowest amount of reps you are able to get in a round. Example: row 15 calories and get 11 burpees, therefore, your score is 26.

Recovery

02272020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

2:00 Machine

-then-

2 Rounds:

10 Ring Rows

5/5 Single Arm DB Strict Presses

50’ Body Weight Walking Lunges

Metcon

“PayPal” (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

Recovery

02262020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

2 Rounds:

:45-1:00 Plank

10 Alternating Box Step Ups

5 Jump Squats

5 RDLs

Metcon

“Turbo Tax” (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)

Iron Body Protocol

Metcon (No Measure)

100′ Suitcase Carry

100′ Single Arm Front Rack Carry

100′ Single Arm Overhead Carry

X3
Switch arms every 50’. Moderate to heavy weight.

02252020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Rounds and Reps)

Part 1:

:30 on/:30 off

Ring Rows

X5

-right into-

:30 on/:30 off

Inch Worm Push Ups

X5

Part 2:

10 Minute AMRAP:

500/350 m Row

5 Man Makers 35/20#
Score is rounds+reps from part 2

02252020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

2:00 of:

Flight Simulator

5-10-15-20-25-20-15-10-5

Double Unders or Single Unders (rest after completing a set)

-then-

3 Rounds

5 Push Ups

10 Hollow Body Rocks

5 Snatch High Pulls

5 Power Snatches

Metcon

“Double Jeopardy” (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight*
Score is heaviest weight lifted.

Recovery

02242020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Reps)

4 Rounds:

1:00 Goblet Squats

1:00 Abmat Sit-Ups

1:00 Deadlifts

1:00 Plank Up Downs

1:00 Rest

53/35# Single Kettlebell

02242020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

5 Minute SLAMRAP (Slow AMRAP):

5 Goblet Squats (second pause at bottom)

10 Abmat Sit-Ups

10 Push Up Plank Shoulder Taps

Metcon

“Deadliest Catch” (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

Recovery