W.O.D.

Saturday

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

TGIF

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.

Thursday

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)

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)