W.O.D.

1/29/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 RM)

*This will be a 6 wk cycle and we will seek to add 5 lbs each week.

*Must log score each week so you have numbers to build off of.

*Good starting point is is roughly 75-80% of 1 RM Front Squat.

*13 min time cap.

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

1/28/19

Made2Live CrossFit – CrossFit

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Metcon

Row Bike Sprint (3 Rounds for reps)

3 Rnds:

1 min max cal Row

1 min max cal Bike

1 min max Shuttle Sprints

2 min rest
*Every 25’ is 1 rep on Shuttle Sprint

1/26/19

Made2Live CrossFit – CrossFit

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Metcon

Kory (Time)

In Teams of Two:

8 Rounds:

23 Deadlifts (225/155)

23 D/U’s

23 Sandbag Squats (100/75)

23 D/U’s

23 Knees to Elbows
*All movements are one person working at a time except for D/U’s.

*Both teammates must complete 23 D/U’s before next movement can be started.

1/25/19

Made2Live CrossFit – CrossFit

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Metcon

HSPU Abmat Situps Box Jump Overs (Time)

4 Rnds:

10 Handstand Push Ups

20 Abmat Situps

30 Box Jump Overs (24″/20″)

ROMWOD

*11 min routine today

1/24/19

Made2Live CrossFit – CrossFit

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Weightlifting

Push Press (3 RM )

*You’ll have 10 min to find this

*Make sure that it is a Push Press and not a Push Jerk, no re-dip.

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

12 min ROMWOD

1/23/19

Made2Live CrossFit – CrossFit

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Weightlifting

Hang Clean (1 RM)

*15 min to establish 1 RM

Metcon

2 Arm KB Clean and Jerk Ring Row Bike (AMRAP – Rounds and Reps)

20 minAMRAP:

20 cal Bike

15 Ring Rows

10 Two Arm KB Hang Clean & Jerks (53/35)

1/22/19

Made2Live CrossFit – CrossFit

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Metcon

Row Burpees Over Rower C2B Pull Ups (AMRAP – Rounds and Reps)

3 min AMRAP:

10/8 Cal Row

7 Burpees Over Rower

5 C2B Pull Ups

**3 min rest**

REPEAT AMRAP
*Worst score goes in wodify

*All out sprint each attempt

Strength/Accessory

HSPU negatives Russian Twist Heel Touches Abmat Sit ups Leg Raises (No Measure)

4 Rnds:

8 Negative HSPU

20 Russian Twist, Heel Touches, Abmat Sit ups, Leg Raise
*Each round you do a different core movement.

*Progress through them in the order listed.

*On Heel Touches do 20 Left then 20 Right.

1/21/19

Made2Live CrossFit – CrossFit

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Weightlifting

Squat Snatch (8 min EMOM)

*3 reps each min @ 60% of 1 RM Snatch

*Do a Power Snatch then OH Squat if necessary.

Metcon

DB Power Cleans DB Front Squat DB Shoulder To Overhead (Time)

For time:

5 Rnds:

10 DB Power Cleans (45#/30#)

10 DB Front Squats (45#/30#)

10 DB Shoulder To Overhead (45#/30#)
*Rx+ is 50#/35#