W.O.D.

3/25/19

Made2Live CrossFit – CrossFit

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Weightlifting

Snatch Complex 2.0 (Heavy Single)

1 Squat Snatch + 2 Overhead Lunge (1 step on each leg) + 1 Hang Squat Snatch
* 12 min time cap to find heavy single.

* Lunges performed in place.

Metcon

Weighted DB Box Step Ups (Time)

For Time:

150 DB Box Step Ups (24″/20″)(50#/35#)
*These will be performed with just 1 DB. DB can be held however you’d like.

*Don’t use free hand to press off leg in assistance. Make sure to extend hips at the top.

First Run of Spring

Made2Live CrossFit – CrossFit

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Metcon (AMRAP – Reps)

40 minute AMRAP

(Team of 2)

40 Cal Row

30 American Kettlebell Swings 53/35#

20 Burpees

10 Sandbag Cleans 150/100#

*While one partner works other runs/jogs/walks 400 m with a wallball 20/14#

*When Partner A gets back form the run they then pick up where Partner B is at in the 40-30-20-10 chipper. Partner B then proceeds on the 400 m endeavor. Continue this throughout workout until 40 minutes is up.

*Score is total reps of 40-30-20-10 chipper

03/22/19

Made2Live CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

3/20/19

Made2Live CrossFit – CrossFit

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Weightlifting

Deadlift (10 min EMOM)

*4 reps each min @ 70%

*No mix grip, no hook grip

*Touch and go

Metcon

Goblet Squats Row/Bike Abmat Situps (AMRAP – Rounds and Reps)

2 Rounds:

3 min AMRAP:

5 Goblet Squats (70/53)

10/7 cal Row/Bike

15 Abmat Situps

3 min Rest
* Alternate between rower and the bike each rnd starting with the row.

3/19/19

Made2Live CrossFit – CrossFit

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Weightlifting

Overhead Squat ((6×4) @ 65%)

* Perform set every 1:30.

* Off the rack.

Metcon

Bench Press D/U’s DB Snatches (Time)

4 Rounds:

10 Bench Press (135/95)

40 D/U’s

30 Alt. 1-Arm DB Snatches (50/35)
* 10 min time cap.

3/18/19

Made2Live CrossFit – CrossFit

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Strength/Accessory

Pull-ups (5 min max Strict Pull Ups)

* If you cannot do Strict Pull Ups than do Negative Pull Ups for the 5 minutes. They are one of the best ways to build the strength to do a Pull up.

Metcon

Lunge Jumping Air Squats Ring Rows (AMRAP – Rounds and Reps)

10 min AMRAP:

150′ Lunge (no weight)

30 Jumping Air Squats

15 Ring Rows
* On Lunges every 5′ equals 1 rep.

* On Jumping Air Squats for the Rx standard you must get below parallel on the squat and your feet must leave the ground at the top.

*Rx standard on ring rows is back must be as close to the ground as possible at the bottom without resting on the ground and base of the palm must touch chest at top.

ROMWOD

* 11 min routine.

Friday Night Lights 19.4

Made2Live CrossFit – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period