TGIF

CrossFit Believe – CrossFit

WBWW: Metcon (Time)

For Time: (Rx)

4 Rounds:

10 Wallballs (20/14)

3 Wall Walks (Nose To Wall)

Right Into…

3 Rounds:

15 Wallballs (20/14)

2 Wall Walks (Nose To Wall)

Right Into…

2 Rounds:

20 Wallballs (20/14)

1 Wall Walk (Nose To Wall)

Time Cap: 20 Minutes

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For Time: (Scaled)

4 Rounds:

10 Wallballs (Any Weight)

3 Walk Outs To Wall

Right Into…

3 Rounds:

15 Wallballs (Any Weight)

2 Walk Outs To Wall

Right Into…

2 Rounds:

20 Wallballs (Any Weight)

1 Walk Outs To Wall

Time Cap: 20 Minutes

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Thursday

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time: (Rx+)

Run 200m

10-1-9-2-8-3-7-4-6-5 Unbroken Clean & Jerks (155/105)

Time Cap: 20 Minutes

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10 Rounds For Time: (Rx)

Run 200m

10-1-9-2-8-3-7-4-6-5 Unbroken Clean & Jerks (95/65)

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10 Rounds For Time: (Scaled)

Run 200m

10-1-9-2-8-3-7-4-6-5 Clean & Jerks (Any Weight)

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Wednesday

CrossFit Believe – CrossFit

SNTCH: Metcon (Weight)

10 Min Running Clock:

Every 30 Seconds For 3 Minutes (6 Reps), Complete:

1 Snatch (Weight #1)

0:00, 0:30, 1:00, 1:30, 2:00, 2:30

Rest 1 Min & Increase Weight…

Every 45 Seconds For 3 Minutes (4 Reps), Complete:

1 Snatch (Weight #2)

4:00, 4:45, 5:30, 6:15

Rest 1 Min & Increase Weight…

Every Minutes For 2 Minutes (2 Reps), Complete:

1 Snatch (Weight #3)

8:00, 9:00

*Only 1 Attempt Each Time

*Score: All 12 Lifts Added Together

21159: Metcon (Time)

21-15-9 (Rx)

Hang Power Snatch (95/65)

Toes To Bar

Time Cap: 9 Minutes

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21-15-9

Hang Power Snatch (Any Weight)

Hanging Knee Raises

Tuesday

CrossFit Believe – CrossFit

Squat: Back Squat (10×1)

10 Sets:

50m Run

1 Back Squat

Goal: Build To As Heavy As Possible

Time Cap: 15 Minutes

Score: Heaviest Single Squat

6RFT: Metcon (Time)

6 Rounds For Time: (Rx+)

6 Deadlifts (185/125)

6 Burpee Box Jump Overs (24/20)

Time Cap: 6 Minutes

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6 Rounds For Time: (Rx)

6 Deadlifts (135/95)

6 Burpee Box Overs (24/20)

Time Cap: 6 Minutes

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6 Rounds For Time: (Scaled)

6 Deadlifts (Any Weight)

6 Burpee Box Overs (Any Height)

Time Cap: 6 Minutes

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Monday

CrossFit Believe – CrossFit

DLHCJ: Metcon (Weight)

Every Minute For 10 Minutes, Complete:

Deadlift + Hang Clean (Anyhow) + Shoulder To Overhead

*Start at about 60% of your Clean and Jerk. Add weight each minute. Score is heaviest complex.

5RDx2: Metcon (Time)

5 Rounds For Time: (Rx)

30 Double Unders

6 Thrusters (95/65)

Rest 1 Min, Repeat

Time Cap: 8 Minutes

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5 Rounds For Time: (Scaled)

45 Jump Ropes

6 Thrusters (Any Weight)

Rest 1 Min, Repeat

Time Cap: 8 Minutes

Sunday

CrossFit Believe – CrossFit

Bench: Metcon (AMRAP – Rounds and Reps)

25 Min Running Clock W/ a Partner

10 Min AMRAP (Alt. Rounds)

5 Bench Presses (115/75)

5 Burpees Over Bench

1 Rope Climb

Rest 5 Minutes

10 Min AMRAP (Alt. Rounds)

15/10 Cal Air Bike

1 Squat Clean (80% of Max)

Clean: Metcon (AMRAP – Rounds and Reps)

Saturday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

9 Hang Power Cleans (135/95)

15 Wallballs (20/14)

45 Double Unders

200m Run

Time Cap: 20 Minutes

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6 Rounds For Time: (Scaled)

9 Hang Power Cleans (Any Weight)

15 Wallballs (Any Weight)

70 Single Unders

200m Run

TGIF

CrossFit Believe – CrossFit

3Min: Metcon (AMRAP – Reps)

3 Min AMRAP: (Rx)

Rest 1 Min…

6 Min AMRAP:

Rest 2 Min…

For Time: (Cap: 12 Minutes)

30 Calories – Any Machine

15 Russian KB Swings (53/35)

45 Reverse Lunges

30 Pullups

45 Reverse Lunges

15 Russian KB Swings

30 Calories – Any Machine

6Min: Metcon (AMRAP – Reps)

FT:: Metcon (Time)

Thursday

CrossFit Believe – CrossFit

5RMPJ: Push Jerk (5RM)

Build To 5 Rep Max – From Rack

FT:: Metcon (Time)

For Time: (Rx)

200m Hill Run

30 Thrusters (95/65)

400m Hill Run

20 Thrusters

200m Hill Run

10 Thrusters

Time Cap: 13 Minutes

Rx+: Unbroken Thrusters & Must Finish Within Time Cap

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For Time: (Scaled)

200m Hill Run

30 Thrusters (Any Weight)

400m Hill Run

20 Thrusters

200m Hill Run

10 Thrusters

Tyler’s Birthday Massacre

CrossFit Believe – CrossFit

Tyler: Metcon (Time)

Tyler’s Birthday Massacre:

10 Rounds For Time: (Rx+)

10 Box Jump Overs (30/24)

7 KB Goblet Squats (70/53)

4 Bar Facing Burpees

1 Power Clean

Rounds 1-2: (195/125)

Rounds 3-4: (205/135)

Rounds 5-6: (215/145)

Rounds 7-8: (225/155)

Rounds 9-10: (235/165)

After Rounds 5 & 10, Complete: 100ft Handstand Walk

Time Cap: 24 Minutes

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10 Rounds For Time: (Rx)

10 Box Jump Overs (24/20)

7 KB Goblet Squats (53/35)

4 Bar Facing Burpees

1 Power Clean

Rounds 1-2: (115/75)

Rounds 3-4: (135/95)

Rounds 5-6: (155/105)

Rounds 7-8: (185/115)

Rounds 9-10: (205/135)

After Rounds 5 & 10, Complete: 100ft Handstand Walk

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10 Rounds For Time: (Scaled)

10 Box Jump Overs (Any Height)

7 DB Goblet Squats (Any Weight)

4 Bar Facing Burpees

1 Power Clean (Any Weight)

*Add Weight Every 2 Rounds, If Possible

After Rounds 5 & 10, Complete: 100ft Bear Crawl or 100ft Double DB Overhead Carry

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