W.O.D.

4/5/2019

Made2Live CrossFit – CrossFit

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Metcon

Wall Balls Snatch (Time)

For Time:

20 Wall Balls (20/14)

15 Snatches (95/65)

20 Wall Balls

13 Snatches (135/95)

20 Wall Balls

11 Snatches (165/115)

20 Wall Balls

9 Snatches (185/125)
* 15 min time cap

* Snatch can be powered or squatted. Whatever is most efficient.

4/4/19

Made2Live CrossFit – CrossFit

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Metcon

Box Jump Overs D/U’s Pull Ups (Time)

For Time:

2 Rounds:

40 Box Jump Overs (24″/20″)

50 D/U’s

30 Pull Ups

50 D/U’s
* 13 min cap

ROMWOD

4/3/19

Made2Live CrossFit – CrossFit

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Weightlifting

Back Squat (2×7 (65%), 2×6 (70%), 2×5 (75%))

* Set every 2 min.

* Based off of 1 RM Back Squat.

Metcon

Ring Dips Run Push Press Burpees SDHP (AMRAP – Reps)

1 min max Ring Dips

1 min max cal Row

1 min rest

1 min max Push Press (95/65)

1 min max cal Row

1 min rest

1 min max burpees

1 min max cal Row

1 min rest

1 min max Sumo Deadlift High Pull (95/65)

1 min max cal Row
* Standard on burpee is full hip extension and feet must leave the ground.

4/2/19

Made2Live CrossFit – CrossFit

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Weightlifting

Squat Clean and Jerk (8 min EMOM: 2 reps each min)

* Perform EMOM with 65% of your 1 rep max Clean and Jerk

* Today the weight must be Squat Cleaned and Split Jerked every rep.

* Seek to do a touch and go 2 reps each min.

Metcon

Sandbag Carry Knee To Elbows Push Ups (AMRAP – Rounds and Reps)

10 min AMRAP:

50′ Sandbag Carry (150#/100#)

10 Knee To Elbows

10 Push Ups
* Every 5′ equals 1 rep on Sandbag Carry, so carry counts as 10 reps each round.

SUPER SATURDAY 3302019

Made2Live CrossFit – CrossFit

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Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

3/29/19

Made2Live CrossFit – CrossFit

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Metcon

Box jump Legless Rope Climb (AMRAP – Rounds and Reps)

10 min AMRAP:

1 Legless Rope Climb

10 Burpee Box Jump Overs (24/20)

ROMWOD

3/28/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Rack Lunge (4×6 (55%), 4×4 (60%))

* perform set every 1:30

* percentage based off of 1 RM Front Squat

Metcon

Bike Man Makers Row (Time)

45/35 cal Bike buy in

30 Man Makers (50/35)

45/35 cal Row buy out

3/27/19

Made2Live CrossFit – CrossFit

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Weightlifting

Sumo Deadlift (4×6 (60%), 3×4 (65%))

* Percentages based off of 1 rep max Deadlift.

*Perform set every 1:15

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

3/26/19

Made2Live CrossFit – CrossFit

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Metcon

Run Handstand Walk (Time)

3 Rounds:

800 m Run

75 ft HS Walk
*20 min time cap.

* A full 800 m run is worth 1 rep.

*75′ Handstand Walk is worth 15 reps. Every 5′ equals a rep.

ROMWOD

* 17 min routine.