06252019

Made2Live CrossFit – M2L Classes

View Public Whiteboard

“Water Break” (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

06242019

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Pausing Front Squat + Front Squat

Athletes will have 15 minutes to build up to a heavy for the day. Pause is 2 seconds in the bottom of the squat, then followed by a regular front squat.

“Jack Daniels” (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

or

(RX+) FT:

1,000 Meter Run

50 Thrusters (65/45)

30 C2B Pull-Ups
If running is an issue:

70 cal echo bike

1,250 m row

6/22/19

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Walmart (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

12/9 Calorie Assault Bike

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

06202019

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Daily Mindset

“Laziness, doesn’t get a vote.

Frustration, doesn’t get a vote.

Weakness, doesn’t get a vote.

Negativity, doesn’t get a vote.

Only you do.”

• Jocko Willink

The human condition is that we like to be comfortable.

And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.

When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.

Metcon

“Mano y Mano” (AMRAP – Reps)

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Prowler Push

Teams switch when prowler gets back. 1 prowler for every 3 athletes.
Wodify score is amount of calories your team rows

06192019

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Snatch Complex (H.PS+2PS+3OHS)

1 Hang Power Snatch + 2 Power Snatch + 3 Overhead Squat

“Bartender” (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

06172019

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Back Squat (3×6)

Depending on feel build in the 3 sets or stay at the same weight across

“Escape From Wonderland” (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

06152019

Made2Live CrossFit – M2L Classes

View Public Whiteboard

“Moneybags” (Time)

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Burden Run (70/50)

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

15 Rope Climbs

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter Burden Run (70/50)