Month: January 2020

CrossFit Believe – CrossFit

GiGi: Metcon (AMRAP – Rounds and Reps)

“Mamba & Gigi”

*CrossFit Invictus memorial workout for Kobe and Gianna

18 Min AMRAP:

5 Ring Muscle Ups

8 Power Cleans (185/125)

24 Box Jumps (30/24)

13 Burpees

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time w/ Partner

80 Row/Ski Cals

2 Rope Climbs (15ft)

40 Synchro KB Swings (53/35)

2 Rope Climbs

80 Double Unders (Each, Working At Same Time)

2 Rope Climbs

40 Synchro Goblet Squats

2 Rope Climbs

Time Cap: 20 Minutes

*You can pick the order of the movements, but you must complete it all before moving on the the next movment. You must also perform 2 rope climbs between movements.

CrossFit Believe – CrossFit

SNTCH: Snatch (1RM)

Establish 1RM – 20 Minutes

AMRAP: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

5 Power Snatches (135/95)

15 Med Ball Situps (20/14)

CrossFit Believe – CrossFit

Vest: Metcon (Time)

For Time w/ Weight Vest (20/14):

Cash In: 300ft Walking Lunge

Then, 12 Rounds:

4 Handstand Pushups

8 Pullups

12 Air Squats

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

WTH: Metcon (Time)

21-15-9

Hang Power Cleans (95/65)

Shoulder To Overhead

Box Jump Overs (24/20)

Rest 3 Mins…

3 Rounds:

15 Hang Power Cleans

15 Shoulder To Overhead

15 Box Jump Overs

Rest 3 Mins…

45 Hang Power Cleans

45 Shoulder To Overhead

45 Box Jump Overs

Time Cap: 30 Minutes

CrossFit Believe – CrossFit

Squat: Back Squat

Complete 50 Reps @65% – Use Any Rep Scheme To Complete The Work

*The goal isn’t to complete a big set – the goal is to complete 50 solid reps.

5RFT: Metcon (Time)

5 Rounds For Time:

30 Double Unders

15 Wallballs (20/14)

10 Burpees Over Barbell

5 Deadlifts (185/125)

Time Cap: 15 Minutes

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

20 Curtis Ps (95/65)

20 Double Dumbbell Box Step Ups (50/35)

20 Burpees Over Barbell

20 Double Dumbbell Box Step Ups (50/35)

20 Front Squats

Time Cap: 20 Minutes

CrossFit Believe – CrossFit

AMRAP: Metcon (6 Rounds for reps)

3 Min AMRAP:

20/15 Row/Ski Cals

20 DB Snatches (50/35)

Max Burpees w/ Remaining Time

Rest 3 Mins, Repeat For 6 Total Cycles

Score: Burpees Only

CrossFit Believe – CrossFit

Row: 1000m Row (Time)

Max Effort 1000m Row

FT:: Metcon (Time)

For Time:

20 Clean & Jerks (135/95)

15 Bar Muscle Ups

20 Snatches (135/95)

Time: 10 Minutes

Rx+: Ring Muscle Ups

Scaled Options:

15 MUs = 30 Pullups

15 MUs = 20 Pullups + 20 Dips

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

150 Double Unders

150 Situps

75 Lunges with KB (53/35)

75 Handstand Pushups

50 Kettlebell Swings

50 Burpees

*Partition As Needed

Time Cap: 25 Mins