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

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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

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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

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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

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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

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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

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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

Saturday

CrossFit Believe – CrossFit

Clean: 3 Position Squat Clean (1RM)

Floor + Hang Below Knee + Hang Above Knee
Build To Maximum!

*Unbroken

9RFT: Metcon (Time)

9 Rounds For Time: (Rx)

5 Thrusters (95/65)

5 Pullups (Rx+: Chest To Bar)

Time Cap: 10 Minutes

*Do not drop the barbells from overhead, please!

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9 Rounds For Time: (Scaled)

5 Thrusters (Any Weight)

5 Ring Rows/Banded/Jumping

Time Cap: 10 Minutes

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TGIF

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

27 Min AMRAP: (Rx+)

15/12 Calories Row/Bike/Ski

6 Clean & Jerks (185/125)

3 Wall Walks

Every 4 Rounds, Increase Barbell Weight By (20/10)

—————————————————

27 Min AMRAP: (Rx)

15/12 Calories Row/Bike/Ski

6 Clean & Jerks (135/95)

3 Wall Walks

Every 4 Rounds, Increase Barbell Weight By (20/10)

—————————————————

27 Min AMRAP: (Scaled)

15/12 Calories Row/Bike/Ski

6 Clean & Jerks (Any Weight)

3 Scaled ROM Wall Walks or Walk Outs To Wall Touch

Every 4 Rounds, Increase Barbell Weight If Possible

Thursday

CrossFit Believe – CrossFit

REPS!: Metcon (AMRAP – Reps)

19 Min Running Clock:

3 Rounds For Reps:

1 Min: Max Reps Alt. Hang DB Snatches (50/35)

1 Min: Max Reps Situps

1 Min: Max Reps DB Goblet Squats

1 Min: Max Reps Burpees Over DB

1 Min: Max Reps Single Arm DB Shoulder To Overhead (Must Switch Every 5 Reps)

2 Mins: Rest

*Scale Weight As Needed

Wednesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx+)

25 Ring Muscle Ups

50 DB Step Overs (50s/35s – 24″/20″)

100 Wallballs (20/14)

200 Double Unders

*Partition Work As You’d Like

Time Cap: 20 Mins

*If You Don’t Finish In The Time Cap, You’re Scaled

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For Time: (Rx)

25 Bar Muscle Ups

50 DB Step Overs (50s/35s – 24″/20″)

100 Wallballs (20/14)

200 Double Unders

*Partition Work As You’d Like

Time Cap: 20 Mins

*If You Don’t Finish In The Time Cap, You’re Scaled

———————————————————-

For Time: (Scaled)

25 Burpee Pullups

50 DB Step Overs (Any Weight/Height)

100 Wallballs (Any Weight)

300 Single Unders

*Partition Work As You’d Like

Time Cap: 20 Mins

Jordan’s Birthday Beatdown

CrossFit Believe – CrossFit

JWBD: Metcon (AMRAP – Rounds and Reps)

Jordan Wiegand’s Birthday Beatdown

25 Min AMRAP:

Athlete 1: Run 200m or Row 250m

Athlete 2: Run 200m or Row 250m

Athlete 1: 9 Front Squats & 28 Deadlifts (75/55) (Athlete 2 Holds Front Rack & Hang Positions During)

Athlete 2: 9 Front Squats & 28 Deadlifts (75/55) (Athlete 1 Holds Front Rack & Hang Positions During)

*Scale weighted as needed.