12052019

Made2Live CrossFit – M2L Classes

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“Mood Swing” (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Echo Bike

12 Kettlebell Swings (70/53)

2 Rope Climbs (15′)

Iron Body Protocol

Metcon (No Measure)

6 Rings Dip/Ring Push Ups (Force external rotation)

12 Chest Supported Rows

:45-1:00 Plank

X3-4

12042019

Made2Live CrossFit – M2L Classes

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“Low Tide” (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

ROMWOD

12032019

Made2Live CrossFit – M2L Classes

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Pressing Complex

1 Push Press + 2 Push Jerks
After warm up sets perform 5 “working” sets or keep the same weight across all 5 sets.

“Little Dipper” (Time)

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees

12022019

Made2Live CrossFit – M2L Classes

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“Flimstones” (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Echo Bike

30 Toes to Bar

20 Dumbbell Snatches (70/50)

ROMWOD

11302019

Made2Live CrossFit – M2L Classes

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“Iron Lotus” (Time)

Teams of 3

For Time (30 Minute Cap):

60 Cal Echo Bike

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

60 Cal Echo Bike

11292019

Made2Live CrossFit – M2L Classes

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Tempo Deadlift (Build to a heavy single)

5 seconds up/5 seconds down

“Steam Roller” (Time)

For Time:

25/18 Calorie Echo Bike, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Echo Bike, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Echo Bike, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Echo Bike, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Echo Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

11282019

Made2Live CrossFit – M2L Classes

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Turkey Time (AMRAP – Rounds and Reps)

AMRAP 25:

2 Rounds:

20 DB/KB Snatches 50/35#

10 Push Ups

-into-

2 Rounds:

20 DB/KB Squat Cleans

10 Toes 2 Bar

-into-

50 DB/KB Burpee Deadlifts
Ideally use DB but if there are none left use KB.

11272019

Made2Live CrossFit – M2L Classes

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3 Position Snatch

Snatch from high hang (pocket), above knee and floor
Build to a heavy complex

“Power Wheels” (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Echo Bike

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Echo Bike

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Echo Bike

4 Power Snatches (135/95)

11262019

Made2Live CrossFit – M2L Classes

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“Snack Bar” (Time)

3 Rounds:

28/20 Echo Bike Calories

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

Iron Body Protocol

Metcon (No Measure)

10 Nordic Hamstring Curls (Use band if needed)

10 Banded Seated Row w/ pause

50ft Sandbag Carry HEAVY

X2-3

11252019

Made2Live CrossFit – M2L Classes

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Back Squat (3×5)

Athletes can either work up to a 5 rep heavy set or perform 3 “working sets”.

“Taco Bell” (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)