Monday

CrossFit Believe – CrossFit

7RFT: Metcon (Time)

7 Rounds For Time:

7 Thrusters (95/65)

7 Burpee Chest To Bar Pullups

21 Double Unders

Time Cap: 20 Minutes

*Full elbow lockout is required at the bottom of burpee chest to bar pullups.

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (5 Rounds for reps)

3 Min AMRAP:

20/16 Cal Row

20 Wallballs (20/14)

Max Reps Squat Cleans (135/95)

Rest 2 Mins, x5

Saturday

CrossFit Believe – CrossFit

Squat: Back Squat (6×2 )

80%

3RFT: Metcon (Time)

3 Rounds For Time:

4 Clean and Jerks (115/75)

8 Burpees Over Barbell

4 Power Snatches

32 Double Unders

Time Cap: 8 Minutes

Jonahthon’s Birthday Beatdown

CrossFit Believe – CrossFit

JKBD: Metcon (AMRAP – Rounds and Reps)

Jonahthon’s Birthday Beatdown:

25 Min. AMRAP w/ Partner:

2 Rope Climbs (15’)

14 Bench Presses (155/95)

25 Box Jump Overs (24/20)

Thursday

CrossFit Believe – CrossFit

Clean: Squat Clean (1RM)

Establish Max

Diane: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Time Cap: 10 Minutes

Wednesday

CrossFit Believe – CrossFit

FT: Metcon (Time)

30-15-30

Shoulder to Overhead (135/95)

Burpees Over Barbell

Pullups

Time Cap: 20 Minutes

Rx+: Weight Vest (20/14)

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

40 Wallballs (20/14)

30 Situps

20 Back Squats (135/95)

*Back squats are from the rack. You may need to share racks.

Monday

CrossFit Believe – CrossFit

ClClJ: Clean & Jerk Complex (1RM)

Power Clean + Hang Power Clean + Jerk
*15 Minutes – Build

21159: Metcon (Time)

21-15-9

Single Arm Devils Presses (50/35)

DB Step Ups (24/20)

Time Cap: 12 Minutes

*DB can be held on back, in front rack, goblet or hang position during step ups.

Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

50 Cal Row

40 Box Jump Overs (24/20)

30 Hang Power Cleans (95/65)

20 Burpee Pullups

30 Hang Power Cleans

40 Box Jump Overs

50 Cal Row

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

21-15-9-6-3

Handstand Pushups

Front Squats (195/125)

Burpees Over Barbell

Time Cap: 20 Minutes

*No Racks