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

Friday

CrossFit Believe – CrossFit

PRTR: Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP w/ Partner:

50 Pullups

Athlete 1: 50ft DB Overhead Lunge

Athlete 2: 50ft DB Overhead Lunge

Athlete 1: 50ft DB Overhead Lunge

Athlete 2: 50ft DB Overhead Lunge

25 Clean & Jerks (135/95)

*Add Weight (30/20) To CJs Each Round

*Each 50ft Lunge = 2 Reps

Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

5 Min AMRAP:

Double Unders

*No Single Unders – Practice!

Rx+: Burpees

Work: Metcon (Time)

10 Rounds:

5 KB Swings (53/35)

5 Right Arm KB Push Presses

5 Left Arm KB Push Presses

5 Goblet Squats

Right into:

5 Rounds w/ Weight Vest:

10 Situps

10 Pushups

10 Air Squats

Time Cap: 20 Minutes

Wednesday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

15 Burpees Over Barbell

10 Toes To Bar

5 Squat Cleans (165/110)

Rest 2 Mins Between Rounds

Overall Time Cap: 23 Minutes

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min. AMRAP

40 Double Unders

20 Box Jump Overs (24/20)

40 Wallballs (20/14)

20 Handstand Pushups

Monday

CrossFit Believe – CrossFit

BURPS: Metcon (AMRAP – Reps)

For Reps:

1 Min – Max Burpees

1 Min – Rest

1 Min – Max Burpees

FT:: Metcon (Time)

For Time:

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

Clean & Jerks (135/95)

*200m Run After Each Set

Time Cap: 20 Minutes

Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

21-15-9

Thrusters (95/65)

Pullups

400M Run

21-15-9

Wallballs (20/14)

Bar Facing Burpees

400m Run

Time Cap: 25 Minutes

Fran: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups