W.O.D.

Friday

CrossFit Believe – CrossFit

CLNCP: Metcon (Weight)

Build This Complex To A Maximum:

Hang Power Clean + Hang Squat Clean

Fran: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 8 Minutes

Thursday

CrossFit Believe – CrossFit

Run: Metcon (Time)

For Time:

Run 800m

Rest 3 Mins

Run 400m

Rest 2 Mins

Run 400m

Rest 2 Mins

Run 400m

Rest 2 Mins

Run 400m

Rest 2 Mins

Run 200m

Rest 1 Min

Run 200m

Rest 1 Min

Run 200m

Rest 1 Min

Run 200m

Score: Overall Time Including 14 Mins Rest

Overall Time Cap: 36 Minutes

WVW

CrossFit Believe – Competitors Class

WVW: Metcon (Time)

3 Rounds For Time:

30 Sec. Wall Sit

20 Cals – Any Machine

10 Double KB Deadlifts (53/35)

50m Farmers Carry

30 Box Step Ups (20)

20 Walking Lunges

10 Burpees

50m Run

Time Cap: 20 Minutes

Wednesday

CrossFit Believe – CrossFit

SNTCH: Snatch (1RM)

Spend 15 Minutes – Establish 1RM

PRNTR: Metcon (Time)

6 Rounds For Time:

Alt Full Rounds w/ Partner:

4 Bar Muscle Ups

8 Handstand Pushups

16 DB Snatches (50/35)

*Scale 4 Bar MUs To 8 Pullups

Time Cap: 15 Minutes

Tuesday

CrossFit Believe – CrossFit

BS: Back Squat (5-5-5-5-5)

5×5@75%

FT:: Metcon (Time)

For Time:

100 Double Unders

75 Wallballs (20/14)

50 Sit-ups

25 Box Jump Overs (30/24)

Scale SUs:DUs 1:1

Time Cap: 10 Minutes

Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

4 Rounds:

3 Burpees Over Barbell

3 Clean & Jerks (155/105)

3 Rounds:

6 Burpees Over Barbell

6 Clean & Jerks (135/95)

2 Rounds:

9 Burpees Over Barbell

9 Clean & Jerks (115/75)

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

Amrap: Metcon (Weight)

20 Min AMRAP:

Run 50m

4 Burpees Over Barbell

1 Squat Clean & Jerk Attempt

Score: Heaviest Successful CJ

Friday

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

For Time:

Run 400m

15-12-9

Shoulder To Overhead (95/65)

Pullups

Rest 5 Mins, Repeat

Overall Time Cap: 20 Minutes

Thursday

CrossFit Believe – CrossFit

EMOM8: Deadlift (2-2-2-2-2-2-2-2)

Every Minute For 8 Minutes, Complete: 2 Deadlifts – Build Each Set

PRTNR: Metcon (AMRAP – Reps)

12 Min AMRAP w/ Partner:

10 Deadlifts (135/95)

15 box jumps (24/20)

15 Deadlifts (185/125)

15 box jumps

20 Deadlifts (225/155)

15 box jumps

25 Deadlifts (275/185)

15 box jumps

30 deadlifts (315/205)

15 box jumps

35 Deadlifts (365/225)

15 box jumps

*If you finish all 225 reps, stop. 🙂

Wednesday

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time:

30 Double Unders

8 Burpees

1 Rope Climb

Time Cap: 20 Mins