W.O.D.

02212020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

2:00 Easy Machine

-then-

5 Glute Bridges

5 Air Squats

10 Push Up Plank Shoulder Taps

X2

-then-

Barbell Warm Up

Weightlifting

Power Clean + Front Squat + Push Jerk (Build to a Heavy Complex)

This complex starts with a power clean then goes into a front squat followed by a push jerk. 1 rep of each movement concludes this complex.

Metcon

” Wise Men” (AMRAP – Rounds and Reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)
Score is combined rounds and reps from all 3 amraps

02202020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

50 Russian Kettlebell Swings (Moderate)

-then-

2 Rope Pull Ups /side (switch which hand is on top)

10 Alternating Step Back Lunges

X3

Metcon

“Ground Ball” (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Slam Balls (30/20)

1 Rope Climb

Iron Body Protocol

Metcon (No Measure)

10 Tall Kneeling Filly Presses /side

:20-:30 Top of Ring Dip Hold or Top of Push Up Hold

X4
Filly press should be moderate to heavy. Focus on shoulder external rotation for the isometric holds.

02192020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

Rowing Bowling – Partner does 1 Burpee Broad Jump per Calorie Difference

X 5 Frames

Metcon

“Long Haul” (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35

02182020

Made2Live CrossFit – M2L Power Hour

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Metcon (No Measure)

Part 1:

10 Kneeling Filly Presses /side

:45 Push Up Plank

X3

Part 2:

:30 Max Ring Rows

:15 Rest

:30 Max Push Ups

1:00 Rest

X5

02182020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

5 /side Stagger Foot Barbell RDL (1 Foot in Front of Other)

5 Barbell Goodmornings

:45 Plank

X3

Weightlifting

Deadlift (Heavy Set of 5)

Metcon

“The Undertaker” (AMRAP – Rounds and Reps)

AMRAP 13:

60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders

02172020

Made2Live CrossFit – M2L Power Hour

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Metcon (No Measure)

AMRAP 15:

30 Russian Kettlebell Swings

30 Goblet Squats

30 Kettlebell Sumo Deadlifts

– 5:00 Rest –

AMRAP 5:

5 Russian Kettlebell Swings

5 Goblet Squats

5 Kettlebell Sumo Deadlifts

53/35#

02172020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

10 Hollows Rocks

5 Wall Ball Clusters (Reach to wall)

X2

-then-

10 Kip Swings

5 Hang Power Snatches

5 Overhead Squats

X2

Metcon

“Foot Locker” (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

ROMWOD

02152020

Made2Live CrossFit – M2L Classes

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“Dead Sea” (AMRAP – Reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts (225/155)

No Rest Between Rounds