Tuesday

CrossFit Believe – CrossFit

THRST: Thruster (2RM)

Establish 2RM From Floor

*NO JERKS

3RFT: Metcon (Time)

3 Rounds For Time (Rx):

400m Run

21 Kettlebell Swings (53/35)

12 Burpees

Time Cap: 15 Min

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3 Rounds For Time (Scaled):

400m Run

21 Kettlebell Swings (Any Weight)

12 Burpees

Monday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx):

25 Toes to Bar

50 Double Unders

Squat Cleans

Round 1: 15 Squat Cleans (135/85 lb)

Round 2: 13 Squat Cleans (185/115 lb)

Round 3: 11 Squat Cleans (225/145 lb)

Round 4: 9 Squat Cleans (275/175 lb)

Round 5: 7 Squat Cleans (315/205 lb)

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20 Min AMRAP (Scaled)

25 Knee Raises

75 Jump Ropes

Squat Cleans

Round 1: 15 Squat Cleans (50%)

Round 2: 13 Squat Cleans (60%)

Round 3: 11 Squat Cleans (70%)

Round 4: 9 Squat Cleans (80%)

Round 5: 7 Squat Cleans (90%)

Sunday

CrossFit Believe – CrossFit

CL3J: Metcon (Weight)

Build Complex To Maximum:

Clean + 3 Shoulder To Overhead

3RFT: Metcon (Time)

3 Rounds For Time (Rx):

600M Row/Ski

30 Wallballs (20/14)

3 Rope Climbs

Time Cap: 15 Minutes

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Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx):

20 Russian KB Swings (53/35)

20 Situps

20 KB Stepups (20)

20 Burpees

20 KB Goblet Lunges

You may hold the KB anyhow for the stepups.

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20 Min AMRAP (Scaled):

20 Russian KB Swings (Any Weight)

20 Situps

20 KB Stepups (Any Height)

20 Burpees

20 KB Goblet Lunges

TGIF

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx+)

12 Hang Power Snatches (95/65)

9 Handstand Pushups

6 Thrusters

3 Ring Muscle Ups

Time Cap: 20 Minutes

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6 Rounds For Time: (Rx)

12 Hang Power Snatches (95/65)

9 Handstand Pushups

6 Thrusters

6 Chest To Bar Pullups

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6 Rounds For Time: (Scaled)

12 Hang Power Snatches (Any Weight)

9 Hand Release “T” Pushups

6 Thrusters

9 Pullups/Ring Rows/Banded/Jumping

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Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (Weight)

16 Min AMRAP Alt Rounds w/ Partner: (Rx)

50m Run

1 Clean & Jerk (Any Weight)

Score: All CJs Added Together (Both Partners Will Have The Same Score In Wodify)

*Solo is scaled.

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Post-WOD (Optional & No Score)

200m Sled Push (70/45)

Wednesday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

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

30/24 Calories Row/Bike/Ski

20 Box Jump Overs (24/20)

10 DB Ground To Overhead (70/50)

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

30/24 Calories Row/Bike/Ski

20 Box Jump Overs (24/20)

10 DB Ground To Overhead (50/35)

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

30/24 Calories or 90 Secs. Row/Bike/Ski

20 Box Overs (Any Height)

10 DB Ground To Overhead (Any Weight)

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Tuesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx+)

800m Run (1 Lap w/ Tube Sandbag 50/30)

60 Wallballs (20/14)

40 Burpees Over Barbell

20 Hang Power Cleans (185/125)

40 Burpees Over Barbell

60 Wallballs

800m Run (1 Lap w/ Tube Sandbag 50/30)

Rx:115/75

Time Cap: 28 Minutes

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For Time: (Scaled)

800m Run (1 Lap w/ Object)

60 Wallballs (Any Weight)

40 Burpees Over Barbell

20 Hang Power Cleans (Any Weight)

40 Burpees Over Barbell

60 Wallballs

800m Run (1 Lap w/ Object)

Nina’s Birthday Beatdown

CrossFit Believe – CrossFit

Nina: Metcon (AMRAP – Rounds and Reps)

Nina’s Birthday Beatdown

20 Min AMRAP (Rx):

8 Bar Muscle Ups

2 Snatches (135/95)

8 Deficit Handstand Pushups (4/2)

2 Snatches

8 Toes to Bar

2 Snatches

36 Med Ball Situps (20/14)

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20 Min AMRAP (Scaled):

8 Burpee Pullups

2 Snatches (Any Weight)

8 Elevated HSPU, Hand Release Pushups

2 Snatches

8 Hanging Knee Raises

2 Snatches

36 Situps