Wednesday

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

10 Handstand Pushups

10 Dumbbell Hang Snatches (50/35)

1 Rope Climb

20 Handstand Pushups

20 Dumbbell Hang Snatches

2 Rope Climbs

30 Handstand Pushups

30 Dumbbell Hang Snatches

3 Rope Climbs

… Continue Pattern…

*DB snatches must be broken up evenly, but do not have to alternate every rep.

Tuesday

CrossFit Believe – CrossFit

Jerk: Push Jerk (2-2-2-2-2-2)

6 Sets Of 2 @80% of CJ 1RM

24>3: Metcon (Time)

24-21-18-15-12-9-6-3

Unbroken Wallballs (20/14)

Box Jump Overs (24/20)

Time Cap: 12 Mins

Monday

CrossFit Believe – CrossFit

Announcement

Coaches: Please go over what The Open is and talk about how this workout would flow if it was a 2019 workout.

13.1: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Sunday

CrossFit Believe – CrossFit

21159: Metcon (Time)

21-15-9

Row Cals

Front Squats (95/65)

Box Jump Overs (24/20)

TGIF

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

Alternating Movements w/ A Partner:

10 Handstand Pushups

10 Burpees

10 Calories Row/Bike/Ski

10 Toes To Bar

48ft Farmers Carry (53/35)

Thursday

CrossFit Believe – CrossFit

Lunge: Metcon (Time)

For Time w/ Vest:

750ft Walking Lunges

Time Cap: 10 Mins

*You can wear a vest or simply hold any object that weighs (20/14)

Rest 5 Mins…

Death: Metcon (AMRAP – Rounds and Reps)

Death By Thrusters (95/65)

Min 1: 5 Thrusters

Min 2: 6 Thrusters

Min 3: 7 Thrusters

…continue pattern until you fail.

Score Cap: Min 16 – Round of 20

WL

CrossFit Believe – Competitors Class

CJ: Clean and Jerk (1RM)

Wednesday

CrossFit Believe – CrossFit

Bench: Bench Press (3-2-1-3-2-1)

3@80%

2@85%

1@90%

3@85%

2@90%

1@95%

E3MOM: Metcon (7 Rounds for time)

Every 3 Mins For 7 Rounds:

50 Double Unders

10 Burpees

10 Chest To Bar Pullups

Rx+: 3 Ring MUs = 10 CTB

Scale 50 DUs to 75 SUs

Megan Hampton’s Farewell WOD

CrossFit Believe – CrossFit

PC: Power Clean (3RM)

Build To A Heavy TnG Triple

*You can rest in the hang or front rack positions, but you must touch-n-go at the ground.

MHFGB: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Monday

CrossFit Believe – CrossFit

WBDT: Metcon (Time)

For Time:

150 Wallballs (20/14)

Every 4 Minutes, Including 0:00:

1 Round of Heavy “DT” (185/125)

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder To Overhead

*24 Minute Time Cap

*The 12 Min Mark Will Be The Last Time You Do “DT”