Month: January 2019

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Toes To Bar

30 Situps

40ft Handstand Walk

20 Pullups

30 Pushups

40 Air Squats

HSW = 10 Reps. (4ft=1)

CrossFit Believe – CrossFit

CJ: Clean and Jerk (1RM)

Establish Maximum – Clean & Jerk.

EMOM: Metcon (AMRAP – Reps)

10 Min AMRAP:

Wallballs (20/14)

*Every minute on the minute, perform 5 shoulder to overhead. (135/95)

*For every rep short of 100 wallballs, there will be a one burpee penalty. For example: If an athlete gets 90 wall balls, he/she will owe 10 burpees after the workout is complete. Choose an appropriate weight for the medicine ball and shoulder to overhead!

CrossFit Believe – Competitors Class

WVest: Metcon (Time)

10 Rounds:

10 Stepups

8 Cal Row

6 Burpees

4 Pullups

2 Wallwalks

CrossFit Believe – CrossFit

Row: Metcon (AMRAP – Reps)

3 Min AMRAP:

Max Row Calories

FT:: Metcon (Time)

30-20-10

Handstand Pushups

Deadlifts (135/95)

Box Jump Overs (24/20)

Time Cap: 15 Minutes

CrossFit Believe – CrossFit

FSqt: Front Squat (5-4-3-2-1-1-1)

5@65%

4@75%

3@80%

2@85%

1@90%

1@95%

1@98%

21159: Metcon (Time)

21-15-9

Burpee Pullups

Front Squats (95/65)

Time Cap: 12 Minutes

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

20 Minute Running Clock:

Every Minute On The Minute For 12 Minutes, Alt Movements:

Odd: 1 Snatch Attempt (85%)

Even: 60 Double Unders

Maximum Score: 366

Rest 5 Minutes

SNREP: Metcon (AMRAP – Reps)

3 Min AMRAP:

Max Snatch Reps (50%)

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

40 Push Presses (75/55)

20 Pullups

40 Calorie Row

20 Pullups

40 Push Presses (75/55)

Lunge: Back Rack Lunge (10/10/10/10)

You pick weight. Keep it the same throughout all 4 sets.

*From rack, stationary.

CrossFit Believe – CrossFit

Squat: Back Squat (3-3-3-2-2-1)

3@72%

3@75%

3@78%

2@80%

2@85%

1@90%

ESP: Metcon (Time)

For Time:

Row 1000m

50 Wallballs (20/14) (Rx+ 30/20)

25 Back Squats (155/105)(Rx+ 225/155)

*Scale Squat To 60%

Time Cap: 15 Mins

CrossFit Believe – CrossFit

Team: Metcon (Time)

For Time: Teams Of 3

50-40-30-20-10

Power Cleans (115/75)

Bench Press (115/75)

Double Unders (Each)

Time Cap: 25 Mins

*1 member working at a time during the clean and bench portions.

*All 3 members working at the same time during the DU portion. All 3 members must be finished before advancing.

*Each team only gets 1 bench press spot, but teams may have as many clean bars as they need.

CrossFit Believe – CrossFit

Metcon (AMRAP – Reps)

4 Min AMRAP:

Row 10 Calories

10 Front Squats (115/75)

4 Min AMRAP:

30 Sec. Wall Sit

20 Walking Lunges

4 Min AMRAP:

10 Shoulder To Overhead (115/75)

10 Pullups

4 Min AMRAP:

10 Sandbag Squats (70/50)

100ft Sandbag Carry

*4 Min Rest Between AMRAPs

*You Pick The Order

Scoring: Total Reps For All 4 AMRAPs.

Wall Sit = 1 Reps

Sandbag Carry = 5 Reps (20ft=1)