3/13/19

Made2Live CrossFit – CrossFit

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Weightlifting

Power Clean (10 min EMOM)

* 2 reps @ 85% of 1 RM Power Clean each min.

Metcon

Russian KB Swings Row Pistols (Time)

6 Rounds:

20 Russian KB Swings (#70/53#)

14 Row/Bike

8 Pistols
* Alternate between Row and Bike each round.

* Alternate legs on Pistols. 8 reps total each round.

3/12/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (1 RM)

*Lets test out and see how we’ve improved from the 6 week Front Squat cycle!

*12 min cap.

*Share squat racks.

Metcon

Hang Power Snatch Burpee Over Bar Ring Muscle Ups (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Hang Power Snatch (115/75)

10 Burpee Over Bar

5 Ring Muscle Ups
*Burpees are facing laterally.

Weightlifting

Sandbag Squats ((1×10), (1×8), (1×6))

*Build up in weight each set.

*Perform set every 1:30.

*If lighter weight than Sandbags is required bumper plates can be held and squatted in similar fashion.

3/11/19

Made2Live CrossFit – CrossFit

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Metcon

Row Bike (2 Rounds for calories)

4 Rounds:

:30 max cal Row

:10 Transition time

:30 max cal Bike

1:00 min rest
*This is a max effort sprint.

*Pair with someone around your same Rower and Bike settings. One person will start on rower and one will start on Bike.

*For score in Wodify you will put in total cals for Row and total cals for bike in lines 1 and 2 respectively.

ROMWOD

* “Love Life”

*12-18 min routine.

3/8/19

Made2Live CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

3/7/19

Made2Live CrossFit – CrossFit

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Metcon

Row Dumbell Front Rack Lunge D/U’s (AMRAP – Rounds and Reps)

13 min AMRAP:

20/15 Cal Row

100′ DB Front Rack Lunge

100 D/U’s

ROMWOD

3/6/19

Made2Live CrossFit – CrossFit

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Weightlifting

Back Squat (75% (2×7), 80% (2×6), 85% (2×5))

* Perform set every 2 min.

Metcon

Bike Wall Walks American KB Swings (Time)

For Time:

30 Cal Bike

–Then–

4 Rounds:

5 Wall Walks

20 American KB Swings (70#/53#)

3/5/19

Made2Live CrossFit – CrossFit

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Metcon

Row Burpee Box Jump Overs Rope Climbs (2 Rounds for reps)

3 Rounds:

1 min max cal Row

1 min max Burpee Box Jump Overs (24″/20″)

1 min to do 2 Rope Climbs

2 min rest
*Score is total reps of Row and Burpee Box Jumps.

*If you finish the Rope Climbs before the end of that minute you get extra rest.

ROMWOD

*12 min routine.

3/4/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 RM)

*6th week.

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

*13 min cap.

Metcon

1-Arm DB Shoulder to Overhead Deadlift (Time)

4 Rounds:

10 One Arm Dumbell Shoulder to Overhead (50#/35#)

10 Deadlifts (225#/155#)
* Do 5 on left arm them 5 on rigth arm on Shoulder to Overheads.

*Rx+ weight is 70#/50# for Shoulder to Overhead and 245#/165# on Deadlifts.

* 7 min cap.

Pump Fest

Made2Live CrossFit – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

30 Calorie Row

30 Push Ups

-Immediately Into:

2 Rounds:

40 Calorie Echo Bike

40 Pull Ups

-Immediatley Into:

50 DB Box Step Overs 24/20″

@50/35#