2/22/19

Made2Live CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

2/21/19

Made2Live CrossFit – CrossFit

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Gymnastics

*10 min block of time to work on Kipping/Butterfly Kip Pull Ups.

* If you can not yet do a Strict Pull Up this would be a time to learn accessory movements that will help you build the strength to do a Strict Pull Up.

*No unassisted Kipping/Butterfly Kip Pull Ups will be allowed unless you can first perform at least 1 Strict Pull Up.

Metcon

Bike Ring Push Ups (AMRAP – Rounds and Reps)

16 min EMOM:

Odd min: 12/9 cal Bike

Even min: 10 Ring Push Ups

2/20/19

Made2Live CrossFit – CrossFit

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Weightlifting

Shoulder Press (1×10 (55%), 2×5 (65%), Max Set (55%) )

*Perform set every 1:30.

Metcon

Burpee Over Bar Row Sumo Deadlift High Pull (Time)

50 cal Row Buy In

–Then–

4 Rounds:

9 Burpee Over Bar

15 Sumo Deadlift High Pulls (95#/65#)

—Then—

50 cal Row Cash Out
*12 min cap.

2/19/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 RM)

*4th week.

*Add 5# to 10 rep weight from last week.

*13 min cap.

Metcon

HS Walk Sandbag Carry (AMRAP – Rounds and Reps)

7 min AMRAP:

25′ HS Walk

50′ Sandbag Carry (150#/100#)
*Every 5′ on both movements equals 1 rep. 15 total reps each round.

*Workout will be performed in heats.

2/18/19

Made2Live CrossFit – CrossFit

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Metcon

Bike D/U’s (4 Rounds for reps)

4 Rnds:

Every 2 min:

20/15 Bike Sprint

Max D/U’s

2 min rest

ROMWOD

*18 min routine.

2/16/19

Made2Live CrossFit – CrossFit

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Back Squat Legless Rope Climb (Time)

5 Rounds:

21 Back Squats (135#/95#)

1 Legless Rope Climb
*Take Back Squat from ground.

2/15/19

Made2Live CrossFit – CrossFit

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Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*Complete all reps of each exercise before moving to the next.

ROMWOD

*13 min routine.

02/14/19

Made2Live CrossFit – CrossFit

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Weightlifting

Back Rack Lunge (5×4 (55%), 3×4 (60%))

*In place, off of rack.

*Percentages based off of max Back Squat.

*Set every 1:15.

Metcon

Devil Press Row (AMRAP – Rounds and Reps)

12 min EMOM:

Each min:

3 Devil Press (50/30)

10/7 cal Row
*If you fall behind it turns into an AMRAP.

02/13/19

Made2Live CrossFit – CrossFit

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Weightlifting

Deadlift (10 min EMOM)

*3 reps each min @ 70%

*No mix grip, no hook grip

*Touch and go

Metcon

Goblet Squats Shuttle Sprint Ring Rows (AMRAP – Rounds and Reps)

4 Rounds:

Every 2 min:

12 Goblet Squats (70/53)

150′ Shuttle Sprint

12 Ring Rows
*Whatever you have left in each 2 min interval is your rest each round.

*Every 25′ is a rep on the Shuttle Sprint.

*Make sure you can safely transition between movements without getting in the way of people on the sprint.

2/12/19

Made2Live CrossFit – CrossFit

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Metcon

Burpees Chest to Bar D/U’s (Time)

4 Rounds:

20 Burpees (6″ target)

20 Chest to Bar Pull Ups

40 D/U’s
*15 min cap.

ROMWOD

*15 min routine