Monday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

3 Rounds For Time: (Rx)

Run 200m

20 Deadlifts (135/95)

10 Shoulder To Overhead

5 Bar Facing Burpees

Right into,

3 Rounds For Time:

Run 400m

10 Deadlifts (185/125)

5 Shoulder To Overhead

5 Bar Facing Burpees

Time Cap: 23 Minutes

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3 Rounds For Time: (Scaled)

Run 200m

20 Deadlifts (Any Weight)

10 Shoulder To Overhead

5 Bar Facing Burpees

Right into,

3 Rounds For Time:

Run 400m

10 Deadlifts (Any Weight)

5 Shoulder To Overhead

5 Bar Facing Burpees

Time Cap: 23 Minutes

AMRAP Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP (Rx):

3-6-9-12…

Deficit Handstand Pushups (45s/25s)

Overhead Squats (115/75)

Chest to Bar Pullups

Calorie Row/Bike/Ski

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Saturday

CrossFit Believe – CrossFit

()

FT:: Metcon (Time)

For Time (Rx):

60 DB Step Ups (24/20)(50/35)

60 DB Hang Clean and Jerks

60 DB Russian Twists

60 Burpee Pullups

Time Cap: 20 Min

*Work can be partitioned as needed.

*Russian Twist Standard: Both feet must be off the floor for the duration of the movement to click Rx.

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For Time (Scaled):

60 DB Step Ups (Any Height/Weight)

60 DB Hang Clean and Jerks

60 DB Russian Twists/Situps

60 Burpee Pullups Off Box

TGIF

CrossFit Believe – CrossFit

10Rds: Metcon (10 Rounds for weight)

10 Rounds For Heaviest Total:

100m Run

10 Wallballs (20/14)

1 Front Squat

Score: Total Of All 10 Front Squats

Time Cap: 25 Minutes

*Scale Wallball Weight As Needed

*100m Will Be Out The Bay Door, Clockwise Around Building & In Front Door

*Front Squats From Rack. Please Plan To Share Squat Locations With Someone. You’ll Have Time To Adjust Weights

*If You Fail To Complete All 10 Rounds, You’ll Put In 0lbs For The Unfinished Rounds.

*You Do Not Have To Add Weight Each Round, But You Can.

Thursday

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for time)

Every 5 Minutes For 4 Rounds, Complete w/ Vest: (Rx+)

5 Burpees

15 Toes To Bar

30 Air Squats

15 Toes To Bar

5 Burpees

*You have to complete all 70 reps every round to click Rx+

*You can’t mix Rx+ and Rx and click Rx, it’s scaled. You must pick one and stay with it.

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Every 5 Minutes For 4 Rounds, Complete w/ Vest: (Rx)

5 Burpees

10 Toes To Bar

30 Air Squats

10 Toes To Bar

5 Burpees

*You have to complete all 60 reps every round to click Rx

*You can’t mix Rx+ and Rx and click Rx, it’s scaled. You must pick one and stay with it.

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Every 5 Minutes For 4 Rounds, Complete: (Scaled)

5 Burpees

15 Hanging Knee Raises

30 Air Squats

15 Hanging Knee Raises

5 Burpees

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Ashley King’s Birthday Beatdown

CrossFit Believe – CrossFit

SNAMR: Metcon (AMRAP – Rounds and Reps)

Ashley King’s Birthday Beatdown

33 Min Running Clock w/ Partner: (Rx+)

9 Min AMRAP:

6 Snatches, Anyhow (185/125)

19 Wallballs (20/14)

88 Double Unders (Each, Same Time)

7 Mins To Establish 1RM Snatch

1 Min Rest…

9 Min AMRAP:

6 Clean & Jerks (185/125)

19 Box Jump Overs (24/20)

88 Situps

7 Min To Establish 1RM Clean & Jerk

Rx: (135/85)

Scaled: Scale As Needed

SNMax: Snatch (1RM)

CJAMR: Metcon (AMRAP – Rounds and Reps)

CJMax: Clean and Jerk (1RM)

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

3 Shoulder To Overhead (115/75)

3 Pullups

3 Front Squats

50m Run

*Increase STOH, Pullups & Front Squats By 3 Reps Per Round

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20 Min AMRAP: (Scaled)

3 Shoulder To Overhead (Any Weight)

3 Pullups/Jumping/Banded/Ring Rows

3 Front Squats

50m Run

*Increase STOH, Pullups & Front Squats By 3 Reps Per Round

Monday

CrossFit Believe – CrossFit

Mile: 1-Mile Run (Time)

Max Effort 1-Mile Run
Out & Back

*You CAN count this towards the June Challenge.

*Run or row, not both.

Row: 2k Row (Time)

Max Effort 2k Row
*You CAN count this towards the June Challenge. You cannot ski.

*Run or row, not both.

3RFT: Metcon (Time)

3 Rounds for Time (Rx):

16 Alt. DB Snatches (50/35)

12 Burpees

8 Handstand Pushups (Flat Mat)

Time Cap: 10 Minutes

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3 Rounds for Time (Scaled):

16 Alt. DB Snatches (Any Weight)

12 Burpees

8 Elevated Handstand Pushups/ Hand-release Pushups/ Standing DB Presses

Time Cap: 10 Minutes

Sunday

CrossFit Believe – CrossFit

BIKSB: Metcon (Time)

For Time (Rx):

20/15 Cal Echo Bike

20 Sandbag Over Shoulder (100/70)

Time Cap: 4 Minutes

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For Time (Scaled):

15/10 Cal Echo Bike

15 Sandbag Over Shoulder (Any Weight)

Time Cap: 4 Minutes

AMNDA: Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
Time Cap: 15 Minutes

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Amanda (Scaled):

9-7-5

Burpee Pullups/ Burpee Ring Rows

Snatches (65-70%)

Saturday

CrossFit Believe – CrossFit

CJ: Clean and Jerk (1-1-1)

Build To 85% & Hit 3 Solid Reps There

AMRAP: Metcon (4 Rounds for reps)

4 Sets:

3 Min AMRAP: (Rx+)

Run 200m

20 Situps

10 Burpee Box Jump Over & Backs (24/20)

Max Squat Cleans w/ Remaining Time (135/95)

*Rest 2 Mins Between Sets

Score: Squat Cleans

*You must complete at least 1 squat clean each set.

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4 Sets:

3 Min AMRAP: (Rx)

Run 200m

16 Situps

8 Burpee Box Jump Over & Backs (24/20)

Max Squat Cleans w/ Remaining Time (135/95)

*Rest 2 Mins Between Sets

*You must complete at least 1 squat clean each set.

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4 Sets:

3 Min AMRAP: (Scaled)

Run 200m

16 Situps

8 Burpee Box Jump Over & Backs (24/20)

Max Squat Cleans w/ Remaining Time (Any Weight)

*Rest 2 Mins Between Sets

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