W.O.D.

12/28/18 (Test Day Holiday Challenge)

Made2Live CrossFit – CrossFit

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Weightlifting

Shoulder Press (Heavy 3)

*10 min time cap

Metcon

Wall Balls Ring Rows D/U’s Knee to Elbows (2 Rounds for reps)

5 min AMRAP:

5 Wall Balls (20/14)

10 Rings Rows

15 D/U’s

**4 min Rest**

5 min AMRAP:

5 Wall Balls (20/14)

10 Knee to Elbows

15 D/U’s

12/27/18

Made2Live CrossFit – CrossFit

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Metcon

Row Lunge Push Ups (AMRAP – Rounds and Reps)

12 min AMRAP:

20 cal Row

75′ Lunge

20 Push Ups
*Every 5′ on lunge equals 1 rep.

Metcon

3-way Biceps Plank (No Measure)

3 Rnds:

10, 3-way Biceps (Zotts, Strict, Hammer)

1 min Plank
*10 reps on each type of curl each rnd.

12/24/18

Made2Live CrossFit – CrossFit

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Metcon

Rope Climbs Burpee Box Jump Overs Abmat Sit-ups (Time)

4 Rnds:

3 Rope Climbs

12 Burpee Box Jump Overs

20 Abmat Sit-ups

Metcon

3-Way Shoulders Negatives (No Measure)

3 Rnds:

10 3-way Shoulders (front, side, fly)

10 Negative (5-7 s descent)
*10 front, 10 side, and 10 fly each rnd.

*use band on negatives if you can’t keep descent slow enough.

12/22/18

Made2Live CrossFit – CrossFit

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Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
* women’s weight on thrusters and deadlifts is 95 and 165

*rx weight for KB swings will be 53/35 instead of 70/53

* KB swings are overhead

*35 min time cap

12/21/18

Made2Live CrossFit – CrossFit

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Weightlifting

DB Clean & Jerk

8 min EMOM:

6 DB Clean & Jerks (50/35)
* whatever weight you go at seek to do unbroken sets

*Keep that form clean. Even under fatigue.

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

12/20/18

Made2Live CrossFit – CrossFit

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Metcon

Death by Burpee to Plate Sprint (AMRAP – Reps)

Death By:

1 Burpee to Plate Sprint/min

Recovery

Deep Stretching (No Measure)

Pigeon (2:00/side)

Saddle (2:00)

Twisted Cross (1:00/side)

Banded Ankle on box (2:00/side)

12/19/18

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 min EMOM)

6 reps/min

*70% of 1 RM Front Squat

*Can Squat Clean to count as first Front Squat

Metcon

Power Cleans Burpee Over Bar Row Pistols (3 Rounds for reps)

3 Rnds:

1:00 max Power Cleans

1:00 max Burpee Over Bar

1:00 max cal Row

1:00 max Pistols

1:00 rest

12/18/18

Made2Live CrossFit – CrossFit

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Weightlifting

Sumo Deadlift (6×4 (75%), 2×3 (85%))

*Based off of 1 RM Deadlift

*Set every 1:15

Metcon

OH Lunge Burpees Bar Muscle Ups (AMRAP – Rounds and Reps)

10 min AMRAP:

50′ 1 Arm OH Lunge (53/35)

10 Burpees

5 Bar Muscle Ups
*Switch arms every 25′ on Lunge

*Every 5′ counts as 1 rep on Lunge

12/17/18

Made2Live CrossFit – CrossFit

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Metcon

Bike D/U’s (4 Rounds for reps)

4 Rnds:

2 min

20/15 Bike Sprint

Max D/U’s

1:30 rest

Metcon

Goodmornings Box Step Ups (No Measure)

5 Rnds:

8 Weighted Goodmornings

8 Weighted Box Step Ups
*Seek to use same weight for both Goodmornings and Box Step Ups.

*Weight should be something that you can maintain close to perfect form. Don’t go to heavy.

*Barbell will be in front rack for Box Step Ups.