W.O.D.

11212019

Made2Live CrossFit – M2L Classes

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“Old MacDonald” (Time)

5 Rounds:

100 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

10 Sand Bag Cleans (70/50)

ROMWOD

11202019

Made2Live CrossFit – M2L Classes

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Pausing Overhead Squat

Build to a heavy single (3 second pause in bottom)

“Double Jointed” (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

11182019

Made2Live CrossFit – M2L Classes

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Macho Man Complex

Build to a heavy complex:

3 Power Cleans

3 Front Squats

3 Push Jerks

“Randy Savage” (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

11162019

Made2Live CrossFit – M2L Classes

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“4th Down” (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

11152019

Made2Live CrossFit – M2L Classes

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Hang Power Clean + Power Clean

15 Minutes to Build to a Heavy Hang Power Clean + Power Clean (1+1)

“Power Bar” (AMRAP – Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

11142019

Made2Live CrossFit – M2L Classes

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“Climbing Annie” (Time)

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Rope Climbs (1-2-3-4-5)

Iron Body Protocol

Metcon (No Measure)

10 Single Arm Bench Presses per side

:45-1:00 Sandbag Bear Hug Hold (Heavy)

X4

11132019

Made2Live CrossFit – M2L Classes

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Pausing Back Squat (3 second pause) + Back Squat

Build to a heavy complex

“Step Aerobics” (Time)

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Assault Bike

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35

Box: 24/20

11122019

Made2Live CrossFit – M2L Classes

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“Piggy Back” (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

ROMWOD

11112019

Made2Live CrossFit – M2L Classes

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“Jack” (AMRAP – Reps)

AMRAP 20:

10 Push Press (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

ROMWOD