Friday

CrossFit Believe – CrossFit

Squat: Back Squat (6-4-2-6-4-2)

6@80%

4@85%

2@90%

6@82%

4@87%

2@92%

4RFT: Metcon (Time)

4 Rounds For Time: (Rx)

20 Reverse Lunge Wallballs (20/14, 10ft/9ft)

10 Deadlifts (225/155)

Time Cap: 10 Minutes

*Reverse Linge (Back Knee Touches Ground) + Throw Ball To Target (No Squat)

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4 Rounds For Time: (Scaled)

20 Reverse Lunge Wallballs (Any Weight/Height)

10 Deadlifts (Any Weight)

Time Cap: 10 Minutes

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Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP: (Rx)

8 Chest To Bar Pullups

12 Alt DB Snatches (50/35)

16 Cal Row/Air Bike/Ski

Rest 4 Mins

8 Min AMRAP:

8 Toes To Bar

12 Alt DB Snatches (50/35)

16 Cal Row/Air Bike/Ski

*Start Second AMRAP Where You Ended The First AMRAP.

*Don’t Use BikeErg

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8 Min AMRAP: (Scaled)

8 Pullups/Jumping/Banded/Ring Rows

12 Alt DB Snatches (Any Weight)

16 Cal Row/Air Bike/Ski

Rest 4 Mins

8 Min AMRAP:

8 Hanging Knee Raises

12 Alt DB Snatches (Any Weight)

16 Cal Row/Air Bike/Ski

*Start Second AMRAP Where You Ended The First AMRAP.

*Don’t Use BikeErg

Hump Day

CrossFit Believe – CrossFit

Hump: Metcon (Time)

For Time: (Rx)

18 Thrusters (115/75)

200m Run

15 Thrusters

200m Run

12 Thrusters

200m Run

9 Thrusters

200m Run

6 Thrusters

200m Run

3 Thrusters

200m Run

Time Cap: 20 Minutes

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For Time: (Scaled)

18 Thrusters (Any Weight)

200m Run

15 Thrusters

200m Run

12 Thrusters

200m Run

9 Thrusters

200m Run

6 Thrusters

200m Run

3 Thrusters

200m Run

Amber’s Birthday Beatdown

CrossFit Believe – CrossFit

ABBD: Metcon (Time)

Amber’s Birthday Beatdown:

34 Alt Rounds w/ Partner: (Rx+)

6 Handstand Pushups (Flat Mat)

8 Deadlifts (95/65)

6 Hang Power Cleans

8 Pistols

Time Cap: 30 Minutes

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34 Alt Rounds w/ Partner: (Rx)

6 Handstand Pushups (Abmat)

8 Deadlifts (95/65)

6 Hang Power Cleans

8 Pistols To 16″ Box (Stack Bumpers)

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34 Alt Rounds w/ Partner: (Scaled)

6 Hand Release “T” Pushups

8 Deadlifts (Any Weight)

6 Hang Power Cleans

8 Pistols To Box/Air Squats

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Monday

CrossFit Believe – CrossFit

SNTCH: Metcon (8 Rounds for weight)

8 Rounds For Weight: (Rx)

Run 200m (Up Hill & Back)

6 Box Overs (24/20, Step Over Okay)

1 Snatch, Anyhow

No Time Cap!!

*Score: All 8 Snatches Added Together. You Can Build Or Stay At The Same Weight Throughout.

*Scale As Needed

*Row/Assault Bike/Ski: Scaled

*Don’t Use BikeErg Unless Necessary

Sunday

CrossFit Believe – CrossFit

AMR12: Metcon (AMRAP – Rounds and Reps)

23 Minute Running Clock

12 Min AMRAP (Rx):

100ft Farmer’s Carry (53s/35s)

50 Wallballs (20/14)

50m Sled Push (100/75)

100 Double Unders

Rest 5 Minutes

6 Min AMRAP

50ft Farmer’s Carry (53s/35s)

25 Wallballs (20/14)

25m Sled Push (100/75)

50 Double Unders

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23 Minute Running Clock

12 Min AMRAP (Scaled):

100ft Farmer’s Carry (Any Weight)

50 Wallballs (Any Weight)

50m Sled Push (Any Weight)

150 Jump Ropes

Rest 5 Minutes

6 Min AMRAP

50ft Farmer’s Carry

25 Wallballs

25m Sled Push

75 Double Unders

AMR6: Metcon (AMRAP – Rounds and Reps)

Saturday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds for Time (Rx):

200m Run

10 Shoulder to Overhead (115/75)

200m Run

10 Front Squats

200m Run

10 Thrusters

*Do not use 15s and 5s for women’s Rx, two green 10s.

Time Cap: 20 Minutes

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4 Rounds for Time (Scaled):

200m Run

10 Shoulder to Overhead (Any Weight)

200m Run

10 Front Squats

200m Run

10 Thrusters

*If you choose to use 15s or 10s on your bar, do not drop the barbell from overhead. Protect the 15s and 10s.

TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

1 Rope Climb (15ft)

4 Strict Handstand Pushups (Flat Mat)

8 Russian KB Swings (53/35)

8 Box Jump Overs (24/20)

*If you finish 10 rounds, perform max row calories with remaining time. (Score: 10+Cals)

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20 Min AMRAP: (Rx)

1 Rope Climb (15ft)

8 Handstand Pushups (Flat Mat)

8 Russian KB Swings (53/35)

8 Box Jump Overs (24/20)

*If you finish 10 rounds, perform max row calories with remaining time. (Score: 10+Cals)

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20 Min AMRAP: (Scaled)

4 Chest To Bar Pullups or 8 Pullups/Banded/Jumping/Ring Rows

8 Standing DB Shoulder To Overhead (Any Weight – 2DBs)

8 Russian KB Swings (Any Weight)

8 Box Jump Overs (Any Height)

*If you finish 10 rounds, perform max row calories with remaining time. (Score: 10+Cals)

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Thursday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

For Time: (Rx+)

1 Round:

36 Burpees

18 Deadlifts (225/155)

36 Wallballs (20/14)

2 Rounds:

18 Burpees

9 Deadlifts

18 Wallballs

3 Rounds:

12 Burpees

6 Deadlifts

12 Wallballs

Time Cap: 20 Minutes

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For Time: (Rx)

1 Round:

36 Burpees

18 Deadlifts (185/125)

36 Wallballs (20/14)

2 Rounds:

18 Burpees

9 Deadlifts

18 Wallballs

3 Rounds:

12 Burpees

6 Deadlifts

12 Wallballs

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For Time: (Scaled)

1 Round:

36 Burpees

18 Deadlifts (Any Weight)

36 Wallballs (Any Weight)

2 Rounds:

18 Burpees

9 Deadlifts

18 Wallballs

3 Rounds:

12 Burpees

6 Deadlifts

12 Wallballs

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Wednesday

CrossFit Believe – CrossFit

SQT: Back Squat (6-6-6-6)

4 Sets of 6 Reps – Build AHAP

*Don’t count a set that is less than 60%.

FT: Metcon (Time)

For Time: (Rx)

45 Situps

15 Squat Cleans (155/105)

36 Situps

12 Squat Cleans

27 Situps

9 Squat Cleans

18 Situps

6 Squat Cleans

9 Situps

3 Squat Cleans

Time Cap: 15 Minutes

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For Time: (Scaled)

45 Situps

15 Squat Cleans (Any Weight)

36 Situps

12 Squat Cleans

27 Situps

9 Squat Cleans

18 Situps

6 Squat Cleans

9 Situps

3 Squat Cleans

*Can Anchor Feet w/ DBs During Situps

Time Cap: 15 Minutes

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