Ashleigh’s Birthday Beatdown

CrossFit Believe – CrossFit

ATodd: Metcon (AMRAP – Rounds and Reps)

Ashleigh’s Birthday Beatdown

37 Min AMRAP w/ Partner: (Rx)

800m Run (Alt Laps)

37 Synchro DB Snatches (50/35)

6 Ring Muscle Ups

24ft Handstand Walk (Each, Work At Same Time)

6 Bar Muscle Ups

24 Synchro Handstand Pushups

*If you and your partner don’t want to run, partner 1 does 37 row/assault bike/ski cals and then partner 2 does 37 row/assault bike/ski cals. This is scaled.

————————————————————

Ashleigh’s Birthday Beatdown

37 Min AMRAP w/ Partner: (Scaled)

800m Run (Alt Laps)

37 Synchro DB Snatches (Any Weight)

6 Burpee Jumping Pullups

24ft Bear Crawl (Each, Work At Same Time)

6 Burpee Jumping Pullups

24 Synchro Hand Release “T” Pushups

*If you and your partner don’t want to run, partner 1 does 37 row/assault bike/ski cals and then partner 2 does 37 row/assault bike/ski cals. This is scaled.

————————————————————

Wednesday

CrossFit Believe – CrossFit

SNTCH: Metcon (Time)

For Time: (Rx+)

10 Squat Snatches (95/65)

8 Squat Snatches (115/75)

6 Squat Snatches (135/95)

4 Squat Snatches (155/105)

2 Squat Snatches (185/125)

Time Cap: 8 Minutes

——————————————————

For Time: (Rx)

10 Power Snatches (95/65)

8 Power Snatches (115/75)

6 Power Snatches (135/95)

4 Power Snatches (155/105)

2 Power Snatches (185/125)

Time Cap: 8 Minutes

—————————————————-

For Time: (Scaled)

30 Snatches, Anyhow

*You can add weight throughout or stay with the same weight.

Time Cap: 8 Minutes

21159: Metcon (Time)

21-15-9 (Rx+)

Overhead Squats (135/95)

Box Jump Overs (30/24)

Time Cap: 8 Minutes

——————————————————

21-15-9 (Rx)

Front Squats (135/95)

Box Jump Overs (24/20)

Time Cap: 8 Minutes

——————————————————

21-15-9 (Scaled)

Overhead/Front Squats (Any Weight)

Box Overs (Any Height)

Time Cap: 8 Minutes

——————————————————

Tuesday

CrossFit Believe – CrossFit

FT: Metcon (Time)

3 Rounds: (Rx+)

10 Toes To Bar

20 Wallballs (20/14)

30 Double Unders

*Everything must be unbroken.

Rest 2 Minutes…

1 Round:

30 Toes To Bar

60 Wallballs (20/14)

90 Double Unders

Time Cap: 20 Minutes

—————————————————

3 Rounds: (Rx)

10 Toes To Bar

20 Wallballs (20/14)

30 Double Unders

Rest 2 Minutes…

1 Round:

30 Toes To Bar

60 Wallballs (20/14)

90 Double Unders

—————————————————

3 Rounds: (Scaled)

10 Hanging Knee Raises

20 Wallballs (Any Weight)

45 Single Unders

Rest 2 Minutes…

1 Round:

30 Hanging Knee Raises

60 Wallballs

135 Single Unders

—————————————————

Monday

CrossFit Believe – CrossFit

6RFT: Metcon (Time)

3 Rounds For Time: (Rx)

Run 200m

20 Deadlifts (135/95)

10 Shoulder To Overhead

5 Bar Facing Burpees

Right into,

3 Rounds For Time:

Run 400m

10 Deadlifts (185/125)

5 Shoulder To Overhead

5 Bar Facing Burpees

Time Cap: 23 Minutes

————————————————————

3 Rounds For Time: (Scaled)

Run 200m

20 Deadlifts (Any Weight)

10 Shoulder To Overhead

5 Bar Facing Burpees

Right into,

3 Rounds For Time:

Run 400m

10 Deadlifts (Any Weight)

5 Shoulder To Overhead

5 Bar Facing Burpees

Time Cap: 23 Minutes

AMRAP Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP (Rx):

3-6-9-12…

Deficit Handstand Pushups (45s/25s)

Overhead Squats (115/75)

Chest to Bar Pullups

Calorie Row/Bike/Ski

——————————————————————

Saturday

CrossFit Believe – CrossFit

()

FT:: Metcon (Time)

For Time (Rx):

60 DB Step Ups (24/20)(50/35)

60 DB Hang Clean and Jerks

60 DB Russian Twists

60 Burpee Pullups

Time Cap: 20 Min

*Work can be partitioned as needed.

*Russian Twist Standard: Both feet must be off the floor for the duration of the movement to click Rx.

——————————————————————

For Time (Scaled):

60 DB Step Ups (Any Height/Weight)

60 DB Hang Clean and Jerks

60 DB Russian Twists/Situps

60 Burpee Pullups Off Box

TGIF

CrossFit Believe – CrossFit

10Rds: Metcon (10 Rounds for weight)

10 Rounds For Heaviest Total:

100m Run

10 Wallballs (20/14)

1 Front Squat

Score: Total Of All 10 Front Squats

Time Cap: 25 Minutes

*Scale Wallball Weight As Needed

*100m Will Be Out The Bay Door, Clockwise Around Building & In Front Door

*Front Squats From Rack. Please Plan To Share Squat Locations With Someone. You’ll Have Time To Adjust Weights

*If You Fail To Complete All 10 Rounds, You’ll Put In 0lbs For The Unfinished Rounds.

*You Do Not Have To Add Weight Each Round, But You Can.

Thursday

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for time)

Every 5 Minutes For 4 Rounds, Complete w/ Vest: (Rx+)

5 Burpees

15 Toes To Bar

30 Air Squats

15 Toes To Bar

5 Burpees

*You have to complete all 70 reps every round to click Rx+

*You can’t mix Rx+ and Rx and click Rx, it’s scaled. You must pick one and stay with it.

————————————————————

Every 5 Minutes For 4 Rounds, Complete w/ Vest: (Rx)

5 Burpees

10 Toes To Bar

30 Air Squats

10 Toes To Bar

5 Burpees

*You have to complete all 60 reps every round to click Rx

*You can’t mix Rx+ and Rx and click Rx, it’s scaled. You must pick one and stay with it.

————————————————————

Every 5 Minutes For 4 Rounds, Complete: (Scaled)

5 Burpees

15 Hanging Knee Raises

30 Air Squats

15 Hanging Knee Raises

5 Burpees

————————————————————

Ashley King’s Birthday Beatdown

CrossFit Believe – CrossFit

SNAMR: Metcon (AMRAP – Rounds and Reps)

Ashley King’s Birthday Beatdown

33 Min Running Clock w/ Partner: (Rx+)

9 Min AMRAP:

6 Snatches, Anyhow (185/125)

19 Wallballs (20/14)

88 Double Unders (Each, Same Time)

7 Mins To Establish 1RM Snatch

1 Min Rest…

9 Min AMRAP:

6 Clean & Jerks (185/125)

19 Box Jump Overs (24/20)

88 Situps

7 Min To Establish 1RM Clean & Jerk

Rx: (135/85)

Scaled: Scale As Needed

SNMax: Snatch (1RM)

CJAMR: Metcon (AMRAP – Rounds and Reps)

CJMax: Clean and Jerk (1RM)

Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

3 Shoulder To Overhead (115/75)

3 Pullups

3 Front Squats

50m Run

*Increase STOH, Pullups & Front Squats By 3 Reps Per Round

——————————————————

20 Min AMRAP: (Scaled)

3 Shoulder To Overhead (Any Weight)

3 Pullups/Jumping/Banded/Ring Rows

3 Front Squats

50m Run

*Increase STOH, Pullups & Front Squats By 3 Reps Per Round