Sunday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

2 Rounds For Time w/ a Partner (Rx)

50 Wallballs (20/14)

10 Synchro Front Squats (95/65)

40 Toes to Bar

10 Synchro Front Squats

30 Pushups (Strict Chest to Ground)

10 Synchro Front Squats

20 Burpee Box Jump Overs (24/20)

10 Synchro Front Squats

Time Cap: 22 Min

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

*Please bring a change of shoes. Please change them before stepping on the mats. Thank you.

23 Min AMRAP: (Rx)

20 Cals – Any Machine

10 Box Jump Overs (24/20)

10 Pullups

Rx+: Box (30/24) & 3 Ring MUs

Scale Height & Pullups As Needed

CrossFit Games Open 17.5

CrossFit Believe – CrossFit

CF175: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Thursday

CrossFit Believe – CrossFit

40RFT: Metcon (Time)

40 Alt Rounds For Time w/ Partner: (Rx)

5 Wallballs (20/14)

3 Bar Facing Burpees

1 Power Clean (185/125)

Time Cap: 30 Minutes

Rx+: Wallballs (30/20) & Power Clean (225/155)

Scaled: Scale Weights As Needed (65% Clean)

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Tuesday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

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

8 Hang Power Cleans (155/105)

6 Front Squats

4 Shoulder To Overhead

8 Chest To Bar Pullups

6 Toes To Bar

4 Bar Muscle Ups

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

8 Hang Power Cleans (95/65)

6 Front Squats

4 Shoulder To Overhead

8 Pullups

6 Toes To Bar

4 Chest To Bar Pullups

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

8 Hang Power Cleans (Any Weight)

6 Front Squats

4 Shoulder To Overhead

8 Ring Rows

6 Hanging Knee Raises

4 Burpee Jumping Pullups

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Eva’s Birthday Beatdown

CrossFit Believe – CrossFit

EVABD: Metcon (Time)

Eva’s Birthday Beatdown: (Rx)

2 Rounds For Time w/ Partner:

39 Calories – Row/Bike/Ski

39 Partner Med Ball Situps (20/14)

39 Calories – Row/Bike/Ski

39 Box Jump Overs (24/20)

39 Calories – Row/Bike/Ski

39 Double DB Shoulder To Overhead (50s/35s)

39 Calories – Row/Bike/Ski

39 Burpees

Time Cap: 39 Minutes

Scaled Weight/Height As Needed.

Sunday

CrossFit Believe – CrossFit

Row: Metcon (AMRAP – Reps)

2 Min AMRAP:

Max Row Cals

5RFT: Metcon (Time)

5 Rounds for Time (Rx):

20 Wallballs (20/14)

10 Deadlifts (225/155)

Rx+

Wallball (30/20)

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5 Rounds for Time (Scaled):

20 Wallballs (Any Weight)

10 Deadlifts (Any Weight)

Time Cap: 15 Min

Workout Courtesy of crossFit.com

Saturday

CrossFit Believe – CrossFit

EMOM8: Power Clean (3-3-3-3-3-3-3-3)

Every Minute For 8 Minutes, Complete:

3 Power Cleans

Score: Heaviest Set of 3

*Can Be Singles

FT:: Metcon (Time)

For Time:

10 Wall Walks (Nose To Wall)

20 Power Cleans (115/75)

8 Wall Walks

16 Power Cleans

6 Wall Walks

12 Power Cleans

4 Wall Walks

8 Power Cleans

2 Wall Walks

4 Power Cleans

Time Cap: 12 Mins

Scale Wall Walks to Walk Outs

Scale Power Cleans to 65%

CrossFit Games Open WOD 16.5

CrossFit Believe – CrossFit

16.5: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
*THIS WORKOUT DOESN’T HAVE A TIME CAP.

Thursday

CrossFit Believe – CrossFit

SNx3: Metcon (Weight)

Build This Unbroken Complex To A Maximum:

Snatch + Hang Snatch Below The Knee + Hang Snatch Above The Knee

*Power or Snatch

6RFT: Metcon (Time)

6 Rounds For Time: (Rx)

60 Double Unders

20 Walking Lunges

10 Pullups

Time Cap: 14 Minutes

Rx+: Weight Vest

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6 Rounds For Time: (Scaled)

90 Single Unders

20 Walking Lunges

10 Pullups/Ring Rows/Banded/Jumpingn

Time Cap: 14 Minutes

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