Sunday

CrossFit Believe – CrossFit

Sun: Metcon (Time)

4 Rounds for Time:

500m Row

150ft Bear Hug Sandbag Carry (100/70)

20 Alternating DB Snatches (50/35)

150ft Bear Hug Sandbag Carry (100/70)

1 Minute Wall Sit with Sandbag

Time Cap: 30 Minutes

Saturday

CrossFit Believe – CrossFit

Sat: Metcon (Time)

2 Rounds for Time:

25 Pistols

50 Burpees to a 6″ target

100ft Handstand Walk

Time Cap: 25 minutes

TGIF!

CrossFit Believe – CrossFit

Fryay: Metcon (Time)

For Time: (4 rounds)

Run 200M

16 Deadlifts (135/95)

12 Hang Power Cleans

8 Shoulder to Overhead

*Repeat for 4 total rounds. Rest exactly 2 minutes between each round

22 Minute Time Cap

Thursday

CrossFit Believe – CrossFit

SN: Snatch

10 Minute EMOM

Every minute on the minute 1 snatch, anyhow.

*Build to a heavy single

SNTTB: Metcon (Time)

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

Power Snatch (95/65)

Toes to Bar

Time Cap: 12 Minutes

Wednesday

CrossFit Believe – CrossFit

BS: Back Squat

4@65%

3@70%

2@75%

4@70%

3@75%

2@80%

1@85%

1@90%

WBDU: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

15 Wallballs (20/14)

30 Double Unders

Tuesday

CrossFit Believe – CrossFit

View Public Whiteboard

5030: Metcon (AMRAP – Rounds and Reps)

Teams of 2:

25 Minute AMRAP:

50 HSPUs

30 Dumbbell Squats (50s/35s)

50 Pull-Ups

30 DB Shoulder to Overhead

50 Calorie Row/Bike/Ski

*Partition work as needed

Monday

CrossFit Believe – CrossFit

Metcon

RunCJ: Metcon (Time)

For Time:

Run 800M

30 Clean and Jerks (185/125)

Run 800M

20 Minute Time Cap

TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

3 Toes to Bar

3 Squat Cleans (135/95)

3 Handstand Pushups

Run 200M

6 Toes to Bar

6 Squat Cleans

6 Handstand Pushups

Run 200M

9 Toes to Bar

9 Squat Cleans

9 Handstand Pushups

Run 200M

Continue adding three repetitions to each movement. After each set of movements, Run 200M.

Mandy Wassmuth’s Birthday Beatdown

CrossFit Believe – CrossFit

Mandy: Metcon (2 Rounds for time)

Mandy’s Birthday Beatdown:

7 Rounds For Time:

Run 50m

8 Box Jump Overs (24/20)

1 Rope Climb (15ft)

Time Cap: 10 Minutes

Rest 5 Mins, Repeat

Wednesday

CrossFit Believe – CrossFit

HS: Hang Snatch (1RM)

Build To Maximum.

*Power or Squat

21159: Metcon (Time)

21-15-9

Hang Power Snatches (115/75)

Burpees Over Barbell

Time Cap: 12 Mins