FNL 19.2

Made2Live CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

2/28/19

Made2Live CrossFit – CrossFit

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Weightlifting

Overhead Squat (10 min EMOM)

* 3 reps at 60% of 1 RM OH Squat.

*Off of rack.

Metcon

Knee to Elbow 2-Arm KB/DB Overhead Walk (AMRAP – Rounds and Reps)

11 min AMRAP:

15 Knee to Elbow

150′ 2-Arm Overhead Walk (53#/35#)
* On 2-Arm Overhead Walk either 50#/35# Dumbells or 53#/35# Kettle Bells can be used to hit Rx standard.

*Arms must be fully locked out overhead for Overhead Walk.

*Every 5′ equals a rep on Overhead Walk.

2/27/19

Made2Live CrossFit – CrossFit

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Weightlifting

Hang Clean & Jerk (Low Hang (3×3), Hang (3×3))

* 60% of 1 RM Hang Clean.

* Focusing on technique.

* Touch and go reps if possible.

* Make sure to use hook grip and if you cannot keep hook in front rack position practice re-hook technique in between reps.

* Do Squat Clean and Split Jerk style if mobility is there.

* Perform set every 1:30.

Metcon

SB Cleans Bear Crawl Row (Time)

3 Rounds:

10 Sandbag Cleans (75/100)

75′ Bear Crawl

10/7 Cal Row
*10 min cap.

* Whole body must cross line on each side on Bear Crawl.

*SB Cleans are over the shoulder.

*Every 5′ equals rep on the Bear Crawl.

*Rx+ is (150#/100#) on Sandbag Cleans.

2/26/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 RM)

*5th week.

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

*13 min cap.

Metcon

DB Power Cleans Thrusters D/U’s (3 Rounds for reps)

2 min AMRAP:

10 DB Power Cleans (50#/35#)

20 D/U’s

—1 min rest—

2 min AMRAP:

10 DB Thrusters (50#/35#)

20 D/U’s

—1 min rest—

2 min AMRAP:

10 DB Power Cleans

20 D/U’s
* Score is reps of each AMRAP. 3 scores go in Wodify.

2/25/19

Made2Live CrossFit – CrossFit

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Metcon

Pull Up Abmat Sit Up Toes to Bar Box Jumps (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Pull Ups

15 Abmat Sit Ups

10 Toes to Bar

15 Box Jumps (24/20)

ROMWOD

2/23/19

Made2Live CrossFit – CrossFit

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Metcon

Snatches Burpees Box Jump Overs (Time)

In Teams of 3:

36 Snatches (95#/65#)

36 Burpees

45 Box Jump Overs (24″/20″)

27 Snatches (135#/95#)

27 Burpees

45 Box Jump Overs

18 Snatches (165#/115#)

18 Burpees

45 Box Jump Overs

9 Snatches (185#/135#)

9 Burpees
* Break work up however you’d like between your team.

* Don’t have to extend hips on top of box.

* Snatches can be Power or Squat.

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.