W.O.D.

Friday

CrossFit Believe – CrossFit

PRTR: Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP w/ Partner:

50 Pullups

Athlete 1: 50ft DB Overhead Lunge

Athlete 2: 50ft DB Overhead Lunge

Athlete 1: 50ft DB Overhead Lunge

Athlete 2: 50ft DB Overhead Lunge

25 Clean & Jerks (135/95)

*Add Weight (30/20) To CJs Each Round

*Each 50ft Lunge = 2 Reps

Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

5 Min AMRAP:

Double Unders

*No Single Unders – Practice!

Rx+: Burpees

Work: Metcon (Time)

10 Rounds:

5 KB Swings (53/35)

5 Right Arm KB Push Presses

5 Left Arm KB Push Presses

5 Goblet Squats

Right into:

5 Rounds w/ Weight Vest:

10 Situps

10 Pushups

10 Air Squats

Time Cap: 20 Minutes

Wednesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

15 Burpees Over Barbell

10 Toes To Bar

5 Squat Cleans (165/110)

Rest 2 Mins Between Rounds

Overall Time Cap: 23 Minutes

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min. AMRAP

40 Double Unders

20 Box Jump Overs (24/20)

40 Wallballs (20/14)

20 Handstand Pushups

Monday

CrossFit Believe – CrossFit

BURPS: Metcon (AMRAP – Reps)

For Reps:

1 Min – Max Burpees

1 Min – Rest

1 Min – Max Burpees

FT:: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Clean & Jerks (135/95)

*200m Run After Each Set

Time Cap: 20 Minutes

Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

21-15-9

Thrusters (95/65)

Pullups

400M Run

21-15-9

Wallballs (20/14)

Bar Facing Burpees

400m Run

Time Cap: 25 Minutes

Fran: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Saturday

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

TGIF

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.

Thursday

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)

Wednesday

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