1215/18

Made2Live CrossFit – CrossFit

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Metcon

12 Days of Christmas WOD (Time)

For Time:

1 Rope Climb

2 Wall Walks

3 Box Jumps (30/24)

4 Burpees

5 T2B

6 Pull Ups

7 Wall Balls (20/14)

8 DB Snatch (50/35)

9 KB Swings (53/35)

10 cal Bike

11 Abmat Sit-ups

12 Push Ups
*Just like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

12/14/18

Made2Live CrossFit – CrossFit

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Metcon

Rowling (AMRAP – Reps)

*10 frames

*Get as close to 100 m as possible.

*Every m over or under is a burpee. Do burpees once 10 frames are completed.

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

12/13/18

Made2Live CrossFit – CrossFit

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Weightlifting

Clean (5×3 (70%), 3×2 (75%))

*Set every 1:15.

*No touch and go sets. Make sure you set up right every rep.

Metcon

DB Hang C & J Front Squat Deadlift D/U’s (Time)

4 Rnds:

7 DB Hang Clean and Jerks (50/35)

14 DB Front Squats (50/35)

21 DB Deadlifts (50/35)

35 D/U’s

12/12/18

Made2Live CrossFit – CrossFit

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Metcon

Handstand Push Up Knees to Elbow Lunge (AMRAP – Rounds and Reps)

5 min AMRAP:

5 Handstand Push Ups

10 Knees to Elbow

75′ Bodyweight Lunge
*Partner count.

Strength/Accessory

Russian Twists Mountain Climbers V-Ups Leg Raise Hip Raise (No Measure)

3 Rnds:

10 Russian Twists

10 Mountain Climbers

10 V-ups

10 Leg Raise Hip Raise

12/11/18

Made2Live CrossFit – CrossFit

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Gymnastics

Rope Climb

*We will have 12 min to work on Rope Climb technique.

Metcon

Partner WOD: Bike Abmat Sit Ups Box Jumps (AMRAP – Rounds and Reps)

With a teammate:

15 min AMRAP:

30/25 cal Bike

30 Abmat Situps

20 Box Jumps (30/24)
*Split up work however you’d like.

*Only one person can be working at a time.

12/10/18

Made2Live CrossFit – CrossFit

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Weightlifting

Snatch (1 RM)

*15 min to find

Metcon

Back Squat KB Swings (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Back Squat (135/95)

30-27-24-21-18-15-12-9-6-3

KB Swings (53/35)

12/8/18

Made2Live CrossFit – CrossFit

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Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

12/7/18

Made2Live CrossFit – CrossFit

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Metcon

Row (Time)

For time:

3000 m Row

Recovery

Stretch & Roll (No Measure)

Banded Ankle (2:00/side)

-can use box to increase stretch

Lizard (2:00/side)

Twisted Cross (1:00/side)

Saddle (2:00)

Roll key areas of tightness. Coach will also educate on rolling tough areas.
* Place value on this section of the programming. Proper position equals power.

12/6/18

Made2Live CrossFit – CrossFit

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Gymnastics

Pull-ups (Max Reps)

*5 min to get as many strict Pull Ups as possible.

Metcon

Toes to Bar Push Ups Sumo Deadlift High Pull Burpee Box Jumps (AMRAP – Reps)

12 min AMRAP:

40 T2B

30 Push Ups

20 SDHP (75/55)

10 Burpee Box Jumps (24/20)

12/5/18

Made2Live CrossFit – CrossFit

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Weightlifting

Clean (1 RM)

*12 min to find

Metcon

Thrusters Legless Rope Climbs (Time)

For Time:

27 cal Bike

1 Legless Rope Climb

21 cal Bike

2 Legless Rope Climb

15 cal Bike

2 Legless Rope Climbs

9 cal Bike

1 Legless Rope Climb