Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

4 Rounds:

3 Burpees Over Barbell

3 Clean & Jerks (155/105)

3 Rounds:

6 Burpees Over Barbell

6 Clean & Jerks (135/95)

2 Rounds:

9 Burpees Over Barbell

9 Clean & Jerks (115/75)

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

Amrap: Metcon (Weight)

20 Min AMRAP:

Run 50m

4 Burpees Over Barbell

1 Squat Clean & Jerk Attempt

Score: Heaviest Successful CJ

Friday

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

For Time:

Run 400m

15-12-9

Shoulder To Overhead (95/65)

Pullups

Rest 5 Mins, Repeat

Overall Time Cap: 20 Minutes

Thursday

CrossFit Believe – CrossFit

EMOM8: Deadlift (2-2-2-2-2-2-2-2)

Every Minute For 8 Minutes, Complete: 2 Deadlifts – Build Each Set

PRTNR: Metcon (AMRAP – Reps)

12 Min AMRAP w/ Partner:

10 Deadlifts (135/95)

15 box jumps (24/20)

15 Deadlifts (185/125)

15 box jumps

20 Deadlifts (225/155)

15 box jumps

25 Deadlifts (275/185)

15 box jumps

30 deadlifts (315/205)

15 box jumps

35 Deadlifts (365/225)

15 box jumps

*If you finish all 225 reps, stop. 🙂

Wednesday

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time:

30 Double Unders

8 Burpees

1 Rope Climb

Time Cap: 20 Mins

Tuesday

CrossFit Believe – CrossFit

FSqt: Front Squat (3-3-3…)

Build To A Heavy Triple

5RFT: Metcon (Time)

5 Rounds For Time:

15 KB Swings (53/35)

9 Power Cleans (115/75)

6 Goblet Squats

3 Squat Cleans

Time Cap: 10 Minutes

Monday

CrossFit Believe – CrossFit

Yesss: Metcon (Time)

For Time:

Run 800m

40 Wallballs (20/14)

8 Bar Muscle Ups

Run 600m

30 Wallballs

6 Bar Muscle Ups

Run 400m

20 Wallballs

4 Bar Muscle Ups

Time Cap: 22 Minutes

Sunday

CrossFit Believe – CrossFit

7RFT: Metcon (Time)

7 Rounds For Time:

14 Calories Row/Bike/Ski

7 Overhead Squats (115/75)

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

Teams Of 2:

2 Rounds For Time:

50 Pullups

100 Burpee Box Jump Overs (24/20)

50 Shoulder To Overhead (115/75)

TGIF

CrossFit Believe – CrossFit

Jerks: Split Jerk (2-2-2-2-2)

5×2 at 70% of CJ 1RM

AMRAP: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

15 Handstand Pushups

5 Power Cleans (185/120)