Monday

CrossFit Believe – CrossFit

HSCx2: Hang Clean

Build To 2RM

2RFT: Metcon (Time)

2 Rounds For Time:

15 Burpees Over Barbell

15 Hang Squat Cleans (165/115)

45 Wallballs (20/14)

Time Cap: 16 Minutes

Sunday

CrossFit Believe – CrossFit

3RFT: Metcon (Time)

3 Rounds for time of:

10 DB Bench Press (50/35)

10 DB Front Squats

10 DB Box Step Ups (20″)

10 DB Bench Press

10 DB Front Squats

10 DB Box Step Ups

500m Row

Time Cap: 21 Minutes

Saturday

CrossFit Believe – CrossFit

Amrap: Metcon (AMRAP – Reps)

20 Min AMRAP:

30 Sec Wallsit

15 Box Jump Overs (24/20)

12 Front Rack Barbell Lunges (95/65)

9 Med Ball Situps (20/14)

6 Clean & Jerks

*Wallsit = 1 Rep

Friday

CrossFit Believe – CrossFit

TGIF : Metcon (Time)

For Time:

15-12-9

Deadlifts (225/155)

Chest to Bar Pullups

9-6-3 (175/115)

Shoulder To Overhead

Burpees over Bar

3-2-1 (225/155)

Squat Cleans

Ring Muscle Ups

Time Cap: 22 Mins

Thursday

CrossFit Believe – CrossFit

Announcement

No morning classes!

SNTCH: Snatch (1RM)

15 Mins. Find Max

HSPU: Metcon (AMRAP – Reps)

8 Min AMRAP:

3 Handstand Pushups

3 Squat Snatches (115/75)

6 Handstand Pushups

3 Squat Snatches

9 Handstand Pushups

3 Squat Snatches

12 Handstand Pushups

3 Squat Snatches

…continue pattern…

CLOSED

CrossFit Believe – CrossFit

Announcement

ALL CLASSES CANCELLED DUE TO ROAD CONDITIONS.

Tuesday

CrossFit Believe – CrossFit

Bench: Bench Press (3.3.3.3…)

Build To Heavy Triple

3RFT: Metcon (Time)

3 Rounds For Time:

20 Goblet Squats (53/35)

15 Pullups

10 Burpees Over Barbell

5 Clean & Jerks (185/125)

Time Cap: 15 Minutes

Monday

CrossFit Believe – CrossFit

E5MOM: Metcon (5 Rounds for time)

E5MOM for 25 Minutes

30 Wallballs (20/14)

20 Box Jump Overs (24/20)

10 Power Cleans (155/105)

Rx+:E4MOM20

Sunday

CrossFit Believe – CrossFit

BKPC: Metcon (Time)

For Time:

15/12 Cal. Bike

10 Power Cleans (70%)

15/12 Cal. Bike

8 Power Cleans

15/12 Cal. Bike

6 Power Cleans

15/12 Cal. Bike

8 Power Cleans

15/12 Cal. Bike

10 Power Cleans

Saturday

CrossFit Believe – CrossFit

Squat: Back Squat (5-3-1-5-3-1)

5@75%

3@80%

1@85%

5@80%

3@85%

1@90%

Ouch: Metcon (Time)

10 Rounds For Time:

4 Thrusters (95/65)

4 Bar Facing Burpees

Time Cap: 10 Minutes