TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (2 Rounds for reps)

22 Min Running Clock (Rx):

12 Min AMRAP

20 Handstand Pushups (Flat Mat)

10 Clean and Jerks (135/95)

20 Toes to Bar

10 Power Snatches

20 Pullups

Rest 3 Minutes

7 Min AMRAP

10 Handstand Pushups (Flat Mat)

5 Clean and Jerks (135/95)

10 Toes to Bar

5 Power Snatches

10 Pullups

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12 Min AMRAP (Scaled)

20 Hand Release Pushups or Elevated Handstand Pushups

10 Clean and Jerks (Any Weight)

20 Hanging Knee Raises or Anchored Toes to Rig

10 Power Snatches (Any Weight)

20 Ring Rows or Jumping Pullups

Rest 3 Minutes

7 Min AMRAP

10 Hand Release Pushups or Elevated Handstand Pushups

5 Clean and Jerks (Any Weight)

10 Hanging Knee Raises or Anchored Toes to Rig

5 Power Snatches (Any Weight)

10 Ring Rows or Jumping Pullups

Thursday

CrossFit Believe – CrossFit

SNTCH: Snatch (2-2-2-2-2-2-2-2)

Every Minute For 8 Minutes, Complete:

2 Unbroken Snatches

*Power, Squat or Combination

*One Attempt Per Minute

Score: Heaviest Double

4RFT: Metcon (Time)

4 Rounds For Time: (Rx+)

30 Situps

20 KB Swings (53/35)

10 KB Push Presses (5 Each)

*KB push presses must to pressed with your hand at shoulder height. The KB can NOT be sitting upright on the shoulder.

Time Cap: 10 Minutes

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4 Rounds For Time: (Rx)

30 Situps

20 KB Swings (35/26)

10 KB Push Presses (5 Each)

*KB push presses must to pressed with your hand at shoulder height. The KB can NOT be sitting upright on the shoulder.

Time Cap: 10 Minutes

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4 Rounds For Time: (Scaled)

30 Situps

20 KB Swings (Any Weight)

10 KB Push Presses (5 Each)

*KB push presses must to pressed with your hand at shoulder height. The KB can NOT be sitting upright on the shoulder.

Time Cap: 10 Minutes

Wednesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

20 Min AMRAP: (Rx+)

3 Cleans, Anyhow (215/145)

20/16 Machine Calories

Max Unbroken Wallballs (20/14)

Score: Total Wallballs

*Unbroken Wallballs: Constant Movement

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20 Min AMRAP: (Rx)

3 Cleans, Anyhow (155/105)

20/16 Machine Calories

Max Unbroken Wallballs (20/14)

Score: Total Wallballs

*Unbroken Wallballs: Constant Movement

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20 Min AMRAP: (Scaled)

3 Cleans, Anyhow (Any Weight)

20/16 Machine Calories

Max Unbroken Wallballs (Any Weight)

Score: Total Wallballs

*Unbroken Wallballs: Constant Movement

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Jack’s Birthday Beatdown

CrossFit Believe – CrossFit

JackS: Metcon (Time)

Jack Southerland’s Birthday Beatdown

(Rx)

Cash In: 14 Bar Facing Burpees

2 Rounds:

15 Jump Ropes

15 Deadlifts (75/55)

15 Box Jump Overs (24/20)

Right into,

2 Rounds:

15 Jump Ropes

15 Deadlifts (75/55)

15 Med Ball Reverse Lunges (20/14)

Right into,

2 Rounds:

15 Jump Ropes

15 Box Jump Overs (24/20)

15 Med Ball Reverse Lunges (20/14)

Right into,

2 Rounds:

15 Deadlifts (75/55)

15 Box Jump Overs (24/20)

15 Med Ball Reverse Lunges (20/14)

Cash Out: 14 Bar Facing Burpees

Time Cap: 20 Minutes

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(Scaled)

Cash In: 14 Bar Facing Burpees

2 Rounds:

15 Jump Ropes

15 Deadlifts (Any Weight)

15 Box Overs (Any Height)

Right into,

2 Rounds:

15 Jump Ropes

15 Deadlifts

15 Med Ball Reverse Lunges (Any Weight)

Right into,

2 Rounds:

15 Jump Ropes

15 Box Overs

15 Med Ball Reverse Lunges

Right into,

2 Rounds:

15 Deadlifts

15 Box Overs

15 Med Ball Reverse Lunges

Cash Out: 14 Bar Facing Burpees

Time Cap: 20 Minutes

Monday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes, Complete: (Rx+)

40 Air Squats

20 Situps

10 Hang Power Snatches (95/65)

5 Overhead Squats

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Every 4 Minutes For 20 Minutes, Complete: (Rx)

40 Air Squats

20 Situps

10 Hang Power Cleans (95/65)

5 Front Squats

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Every 4 Minutes For 20 Minutes, Complete: (Scaled)

40 Air Squats

20 Situps

10 Hang Power Snatches/Cleans (Any Weight)

5 Front/Overhead Squats

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Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time (Rx):

500 M Row/Bike/Ski

25 Pullups

50 Thrusters (95/65)

25 Pullups

500 M Row/Bike/Ski

Time Cap: 20 Minutes

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For Time (Scaled)

500 M Row/Bike/Ski

25 Ring Rows/Jumping Pullups/ Banded Pullups

50 Thrusters (Any Weight)

25 Ring Rows/Jumping Pullups/ Banded Pullups

500 M Row/Bike/Ski

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

FSqt: Front Squat (1RM)

Establish 1RM

10>1: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 (Rx)

Front Squats (135/95)

Bar Facing Burpees

*10 Situps After Each Round

Time Cap: 15 Minutes

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10-9-8-7-6-5-4-3-2-1 (Scaled)

Front Squats (Any Weight)

Bar Facing Burpees

*10 Situps After Each Round

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Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP (Rx+)

40 Double Unders

10 Alt DB Clean & Jerks (70/50)

10 Pullups

24ft Handstand Walk (2 Lengths of Rectangle – Stay In Your Own Area)

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22 Min AMRAP (Rx)

40 Double Unders

10 Alt DB Clean & Jerks (50/35)

10 Pullups

24ft Handstand Walk (2 Lengths of Rectangle – Stay In Your Own Area)

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22 Min AMRAP (Scaled)

40 Jump Ropes

10 Alt DB Clean & Jerks (Any Weight)

10 Pullups/Ring Rows/Banded/Jumping

10 Inverted Shoulder Tap or 30 Plank Shoulder Taps

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Thursday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

23 Min Running Clock:

18-15-12-9-6 (Rx+)

KB/DB Deadlifts (53s/35s – 50s/35s)

Toes To Bar

5-4-3-2-1

Squat Cleans (205/135)

*If you use DBs, only one side needs to touch the ground each repetition.

Time Cap: 15 Minutes

Establish 1RM Clean (Anyhow) w/ Remaining Time

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18-15-12-9-6 (Rx)

KB/DB Deadlifts (53s/35s – 50s/35s)

Toes To Bar

5-4-3-2-1

Squat Cleans (155/105)

*If you use DBs, only one side needs to touch the ground each repetition.

Time Cap: 15 Minutes

Establish 1RM Clean (Anyhow) w/ Remaining Time

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18-15-12-9-6 (Scaled)

KB/DB Deadlifts (Any Weight)

Hanging Knee Raises/Anchored TTB

5-4-3-2-1

Squat Cleans (Any Weight)

*If you use DBs, only one side needs to touch the ground each repetition.

Time Cap: 15 Minutes

Establish 1RM Clean (Anyhow) w/ Remaining Time

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Clean: Clean (1RM)

Wednesday

CrossFit Believe – CrossFit

E7MOM: Metcon (3 Rounds for reps)

Every 7 Minutes For 21 Minutes, Complete: (Rx)

60 Air Squats

40 Wallballs (20/14)

20 DB Step Ups (50/35 – 20″)

Max Burpee Box Jump Overs w/ Remaining Time (24/20)

Score: BBJOs

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Every 7 Minutes For 21 Minutes, Complete: (Scaled)

60 Air Squats

40 Wallballs (Any Weight)

20 DB Step Ups (Any Weight/Height)

Max Burpee Box Overs w/ Remaining Time (Any Height)

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