Month: November 2018

CrossFit Believe – CrossFit

Squat: Back Squat (22222)

5 Sets Of 2 @85%

30SC: Metcon (Time)

For Time:

30 Squat Cleans (225/155)

Time Cap: 12 Mins

Scale To 80% Of Tuesday’s 1RM

CrossFit Believe – CrossFit

Announcement

Stockings & Secret Santa Papers Are Due Today!!!

BHnry: Metcon (Time)

Coach Appreciation “Brian Henry”

*This is also Brian’s last day coaching at CFB! Bring him gifts and shit.

16 Alt Rounds w/ Partner:

8 Shuttle Runs (25’)

12 Air Squats

4 Power Cleans (95/65)

1 Rope Climb (15’)

Time Cap: 24 Mins

CrossFit Believe – CrossFit

50s: Metcon (Time)

For Time:

50 Situps

50 Handstand Pushups

50 Sandbag Over Shoulder (100/70)

50 Kettlebell Swings (53/35)

Time Cap: 20 Minutes

*Partition As Needed

*Rx+: Unpartitioned

CrossFit Believe – CrossFit

Clean: Squat Clean (1RM)

10 Mins: Establish 1RM Squat Clean

Rest 5 Minutes

AJoy: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

21-15-9

Wallballs (20/14)

Pullups

After each 21-15-9 section perform 15 calories on the Assault Bike or Rogue Echo Bike. (Scaled athletics may row)

1 Round = 21-15-9 plus 15 cals.

CrossFit Believe – CrossFit

MikeS: Metcon (AMRAP – Rounds and Reps)

Coach Appreciation “Mike Stephens”

20 Min AMRAP:

5 Deadlifts (115/75)

5 Hang Power Cleans

5 Front Squats

5 Shoulder To Overhead

5 Back Squat

25 Double Unders

Singles 2:1

*Do NOT drop the barbell off your back after back squats.

CrossFit Believe – CrossFit

Helen: Metcon (Time)

3 Rounds For Time:

Row 500m

21 KB Swings

12 Pullups

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time:

20 Alt DB Snatches (50/35)

10 Single Arm DB Step Overs (24/20 53/30)

10 Left Arm DB STOH

10 Right Arm DB STOH

10 Box Jump Overs

Time Cap: 20 Minutes

*DB is in a farmers carry (hang) position during the single arm DB step overs.

CrossFit Believe – CrossFit

20RFT: Metcon (Time)

20 Rounds For Time:

3 Unbroken Clean & Jerks (95/65)

9 Air Squats

18 Unbroken Double Unders

Time Cap: 25 Mins

*Please don’t drop a barbell with 10s from overhead.

*If you’re using 55# or less, please used a 15# training barbell.

CrossFit Believe – CrossFit

Announcement

Open Gym 6-8am ONLY

Thnks: Metcon (Time)

For Time:

21-15-9

Row Calories

Deadlifts (185/125)

Right into,

21-15-9

Shoulder To Overhead (115/75)

Handstand Pushups

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

5rft: Metcon (Time)

5 Rounds For Time:

10 Pullups

50 Double Unders

10 Bar Facing Burpees

1 Squat Snatch (Build Each Round)

20 Time Cap

2 Scores: Snatch Weight/Time

SNTCH: Snatch (1RM)