Month: August 2018

CrossFit Believe – CrossFit

SBTB: Metcon (AMRAP – Reps)

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans

https://crossfit.com/foundation/crossfitforkids

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP w/ Partner

9 Power Snatches (135/95)

9 Muscle Ups

Run 400m

7 Power Snatches

7 Muscle Ups

Run 400m

5 Power Snatches

5 Muscle Ups

Run 400m

*Partition snatches and muscle ups as needed between partners.

*Runs are you go 200m and then I go 200m.

*Runs are worth 1 rep per lap.

Scale MUs to x3 Pullups/Ring Rows

CrossFit Believe – CrossFit

Announcement

Don’t forget about weightlifting this evening at 6:30pm with Andrew and Gerald!

Bench: Bench Press (8-5-3-1-1-1-1-1)

8@50%

5@60%

3@70%

1@80%

1@85%

1@90%

1@95%

1@101%

*Shoulders and butt must stay in contact with the mat.

3RFT: Metcon (Time)

3 Rounds For Time

15 Toes To Bar

36’ Handstand Walk

15 KB Swings (53/35)

10 Min Time Cap

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Squat Cleans (135/95)

10 Handstand Pushups

10 Calorie Row/Bike/Ski

Rx Bikes: Assault Bike, Concept 2 BikeErg and Rogue Echo Bike

Scale HSPU to 10 DB Shoulder To Overhead

CrossFit Believe – CrossFit

DUs: Metcon (AMRAP – Reps)

5 Min AMRAP:

Double Unders

*If you don’t have DUs, practice them. There is no scaled option for this portion.

*If you have an injury or any other reason to not practice DUs, Ski 800m.

Haha: Metcon (AMRAP – Reps)

10 Min AMRAP:

42-30-18

Wallballs (20/14)

21-15-9

Pullups

Max Burpees Over Barbell With Remaining Time

Then,

5 Min AMRAP:

40 Burpees Over Barbell

Max Thrusters (95/65) With Remaining Time

**NO REST BETWEEN AMRAPS**

Score: Burpees During The 10 Min AMRAP + Thrusters During The 5 Min AMRAP

CrossFit Believe – CrossFit

FSqt: Front Squat (3-3-3-3-3-3)

3@60%

3@65%

3@70%

3@75%

3@80%

3@85%

5RFT: Metcon (Time)

5 Rounds For Time:

Run 200m

6 Front Squats (185/120)

12 Box Jump Overs (24/20)

Time Cap: 15 Minutes

CrossFit Believe – CrossFit

3rft: Metcon (Time)

3 Rounds For Time:

25 Calorie Bike

35 Wallballs (20/14)

Run 200m

CrossFit Believe – CrossFit

Yes: Metcon (Time)

For Time:

Run 400m

21 Sandbag Over Shoulder (100/70)

Run 400m

15 Sandbag Over Shoulder

Run 400m

9 Sandbag Over Shoulder

Run 400m

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

Squat: Back Squat (2-2-2-2-2-2)

Build To Heavy Double In 6 Sets

21159: Metcon (Time)

21-15-9

Deadlifts (225/155)

Med Ball Walking Lunges (20/14, Bear Hug)

Double Unders (x3 Reps)

Time Cap: 10 Minutes

CrossFit Believe – CrossFit

JoseM: Metcon (AMRAP – Rounds and Reps)

Jose’s Birthday Beatdown

23 Min AMRAP w/ A Partner:

Alternating Full Rounds:

8 Alternating DB Snatches (50/35)

8 Pullups

8 Sit-ups