Violet’s Birthday Extravaganza

CrossFit Believe – CrossFit

ViJoy: Metcon (AMRAP – Rounds and Reps)

Violet’s Birthday Extravaganza

26 Min AMRAP w/ Partner: (Rx)

5 Wall Walks (Partner Must Hold Handstand, Facing Away From Wall)

10 Deadlifts (225/155, Partner Must Hold Hang Position)

20 Wallballs (20/14, Partner Must Hang From Rig)

400m Sandbag Run (One Sandbag/Both Run)

—————————————————-

26 Min AMRAP w/ Partner: (Scaled)

5 Scaled ROM Wall Walk or Walk Out To Wall Touch (Partner Must Plank)

10 Deadlifts (Any Weight), Partner Must Hold Hang Position)

20 Wallballs (Any Weight), Partner Must Hang From Rig)

400m Sandbag Run (One Sandbag/Both Run)

Monday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

6 Bar Muscle Ups

18 DB Hang Snatches (50/35)

30 Situps

42 Double Unders

Time Cap: 24 Minutes

————————————————-

6 Rounds For Time: (Scaled)

6 Burpee Pullups

18 DB Hang Snatches (Any Weight)

30 Situps

42 Double Unders or 66 Single Unders

————————————————-

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time

21-15-9

DB Burpee Deadlifts (50s/35s)

Box Jump Overs (24/20)

Right Into…

15-12-9

DB Stepups (24/20) (50s/35s)

Toes To Bar

Right Into…

12-9-6

DB Thrusters (50s/35s)

200m Run

Time Cap: 25 Minutes

Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

21-18-15-12-9-6-3 (Rx)

Front Squats (115/75)

Lateral Hops Over Barbell (x2)

Handstand Pushups

Time Cap: 21 Minutes

——————————————————-

21-18-15-12-9-6-3 (Scaled)

Front Squats (Any Weight)

Lateral Hops Over Tape Line (x2)

Seated DB Presses (Any Weight)

——————————————————-

TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP: (Rx)

200m Hill Run

16 Walking Lunges

12 Pullups

8 Chest To Ground Pushups

Rx+: Weight Vest (20/14)

————————————————-

25 Min AMRAP: (Scaled)

200m Hill Run

16 Walking Lunges

12 Ring Rows/Banded/Jumping

8 Hand Release Pushups

————————————————-

Thursday

CrossFit Believe – CrossFit

BRPES: Metcon (AMRAP – Reps)

30 Min Running Clock:

Every Minute For 8 Minutes, Complete:

1 Snatch Attempt

Score: Heaviest Single Rep

Rest 4 Mins…

Every Minute For 8 Minutes, Complete:

1 Clean & Jerk Attempt

Score: Heaviest Single Rep

Rest 4 Mins…

6 Min AMRAP:

Bar Facing Burpees

Score: Total Burpees

SNTCH: Snatch (1RM)

C&J: Clean and Jerk (1RM)

Wednesday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner: (Rx)

80 Cals Row/Bike/Ski

40 Single Arm Devils Presses (50/35)

40 Synchro Situps

60 Cals Row/Bike/Ski

30 Single Arm Devils Presses

30 Synchro Situps

40 Cals Row/Bike/Ski

20 Single Arm Devils Presses

20 Synchro Situps

20 Cals Row/Bike/Ski

10 Single Arm Devils Presses

10 Synchro Situps

Time Cap: 25 Minutes

———————————————————-

For Time w/ Partner: (Scaled)

80 Cals Row/Bike/Ski

40 Single Arm Devils Presses (Any Weight)

40 Synchro Situps

60 Cals Row/Bike/Ski

30 Single Arm Devils Presses

30 Synchro Situps

40 Cals Row/Bike/Ski

20 Single Arm Devils Presses

20 Synchro Situps

20 Cals Row/Bike/Ski

10 Single Arm Devils Presses

10 Synchro Situps

Time Cap: 25 Minutes

———————————————————-

Tuesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

60 Double Unders

60ft Handstand Walk

10 Toes To Bar

10 Double KB Deadlifts (53s/35s)

50m Farmers Carry

60 Double Unders

60ft Handstand Walk

12 Toes To Bar

12 Double KB Deadlifts

50m Farmers Carry

60 Double Unders

60ft Handstand Walk

14 Toes To Bar

14 Double KB Deadlifts

50m Farmers Carry

60 Double Unders

60ft Handstand Walk

16 Toes To Bar

16 Double KB Deadlifts

50m Farmers Carry

Time Cap: 20 Minutes

——————————————————-

For Time: (Scaled)

60 Jump Ropes

60ft Bear Crawl

10 Hanging Knee Raises

10 Double KB Deadlifts (Any Weight)

50m Farmers Carry

60 Jump Ropes

60ft Bear Crawl

12 Hanging Knee Raises

12 Double KB Deadlifts

50m Farmers Carry

60 Jump Ropes

60ft Bear Crawl

14 Hanging Knee Raises

14 Double KB Deadlifts

50m Farmers Carry

60 Jump Ropes

60ft Bear Crawl

16 Hanging Knee Raises

16 Double KB Deadlifts

50m Farmers Carry

Monday

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

8 Rounds For Time: (Rx)

200m Run

12 Wallballs (20/14)

9 Box Jump Overs (24/20)

6 Barbell Reps (135/95)

Rounds 1-2: Power Cleans

Rounds 3-4: Power Clean & Jerks

Rounds 5-6: Squat Cleans

Rounds 7-8: Squat Clean & Jerks

Time Cap: 24 Minutes

———————————————————-

8 Rounds For Time: (Scaled)

200m Run

12 Wallballs (Any Weight)

9 Box Jump Overs (Any Height)

6 Barbell Reps (Any Weight)

Rounds 1-2: Power Cleans

Rounds 3-4: Power Clean & Jerks

Rounds 5-6: Squat Cleans

Rounds 7-8: Squat Clean & Jerks

———————————————————-

Sunday

CrossFit Believe – CrossFit

10>1: Metcon (Time)

For Time (Rx):

10-9-8-7-6-5-4-3-2-1

Deadlift (185/125)

Box Jump Overs (24/20)

Double Unders (x5)

*1 Rope Climb

10-10-50-1-9-9-45-1…

Time Cap: 20 Min

——————————————————————

For Time (Scaled):

10-9-8-7-6-5-4-3-2-1

Deadlift (Any Weight)

Box Overs (Any Height)

Jump Ropes (x5)

*1 KB Pullup