W.O.D.

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Metcon

Death by Shuttle sprints (AMRAP – Rounds)

*Run 1-30 ft length of the gym for each minute of the workout that you are on. Ex: 1st min=1 length, 2nd=2 lengths…

Metcon

Thrusters Cleans (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65)

Cleans (95/65)
Rx+ is 135/95 on both thrusters and cleans

Made2Live CrossFit – CrossFit

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Optional Open gym WOD

Wall balls DB squat cleans (AMRAP – Rounds)

12 min EMOM:

Odd min: 12 wall balls (20/14)

Even min: 12 DB squat cleans (50/35)
If you fall behind it turns into an AMRAP. Click Rx only if you do all the Rx standards.

Made2Live CrossFit – CrossFit

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Warm-up

OH squat Warm up (No Measure)

Banded Ankle (1:30/side)

Chest/shoulder stretch (:45/side)

Lizard stretch (1:30/side)

Wall stretch (1:30/side)

Weightlifting

Overhead Squat (5-4-3-2-1)

WK1D2 Back squat OH squat cycle. Build up in weight each set. 15 min cap. Rest 1-2 min between sets

Made2Live CrossFit – CrossFit

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Metcon

Optional open gym WOD: Power snatch run front squat (AMRAP – Rounds and Reps)

25 min E5OM:

10 Power snatch (95/65)

200 m run w/ wall ball (20/14)

10 Front squats (95/65)
*Just trying to make it through on this one. If you get through all the reps in each 5 min increment and do all the RX standards then put 5 for rounds 0 for reps and click the RX button. If you fall off the pace then it just turns into a 25 min AMRAP.

Made2Live CrossFit – CrossFit

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Metcon

Row Abmat sit ups (Time)

For time:

2k Row

*Every 2 min do 15 Abmat sit ups

Strength/Accessory

Front rack step ups 3 way shoulders (No Measure)

3 Rnds

10 Front rack box step ups

10 3-way shoulders (front, side, fly)
Do 10 reps each for front, side, and fly.

Made2Live CrossFit – CrossFit

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Weightlifting

Back squat (4×5)

*2 sec down, 3 sec pause at bottom

Metcon

Team box jump goblet squat sdhp (Time)

Teams of 2 for time:

50 Box jumps (24/20)

40 Goblet squats (53/35)

30 Sumo deadlift high pulls (95/65)

40 Goblet squats

50 box jumps

*split work as needed. Only one person can work at a time.

Made2Live CrossFit – CrossFit

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Warm-up

Back squat Warm up (No Measure)

Ankle stretch (1:30/side)

Pigeon stretch (1:30/side)

Wall stretch (1:30/side)

Weightlifting

Back Squat (5-4-3-2-1)

This is the start of our 6 week back squat and OH squat lifting cycle. Back squats mon OH squats wed. Track performance well to see improvement. Build up in weight each set. 1-2 min rest between sets. 15 min cap to complete work.

Metcon

D/U T2B Snatch S2OH (Time)

For time:

40 D/U’s

30 T2B

20 Shoulder to Overhead (135/95)

10 Snatch (135/95)

Made2Live CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

-3 bar muscles ups

-9 deadlifts (225/155)

-12 burpee over bar

Metcon (No Measure)

4 Rounds:

-10 V-ups

-10 Fonda’s (10/side)

-10 sec hollow hold

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Strict Press (6×3 (80%))

*perform a set every 1:15

Metcon (Calories)

2 rounds:

3 min:

-25 Wall balls (20/14)

-10 HSPU

– Max cal row

1 min rest

3 min:

-15 DB hang cleans (50/35)

-40 ft one arm OH KB walk (53/35)

-Max cal row

1 min rest

Made2Live CrossFit – CrossFit

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Metcon

Sled push muscle ups rope climbs (Time)

For Time:

200 m sled push buy in (90/45)

3-5-7-9

Muscle ups

Rope climbs

200 m sled push cash out