W.O.D.

Friday

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP: (Rx)

20 Synchro Reverse Lunges

20 Alt DB Snatches (50/35)

20 Synchro Air Squats

20 Single Arm DB Thrusters (50/35, Split Evenly)

5 Wall Walks (Nose To Wall)

Round 1: Partner 1 does all the snatches and partner 2 does all the thrusters. Round 2: Switch. Partition wall walks as you wish.

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21 Min AMRAP: (Scaled)

20 Synchro Reverse Lunges

20 Alt DB Snatches (Any Weight)

20 Synchro Air Squats

20 Single Arm DB Thrusters (Any Weight, Split Evenly)

5 Wall Walks (Scaled ROM)

Round 1: Partner 1 does all the snatches and partner 2 does all the thrusters. Round 2: Switch. Partition wall walks as you wish.

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Thursday

CrossFit Believe – CrossFit

FT120: Metcon (Time)

For Time: (Rx+)

120 Reps Of:

Deficit Handstand Pushups (4″/2)

Front Squats (155/105)

*The deficit needs to be set up with 45s on a flat mat for men and 25s on a flat mat for women.

*You can perform this workout in any order or rep scheme as you’d like. There is no minimum or maximum work requirement for each movement. You could perform 120 hspu and 0 front squats if you’d like.

Time Cap: 12 Minutes

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For Time: (Rx)

120 Reps Of:

Handstand Pushups (Flat Mat)

Front Squats (135/95)

*You can perform this workout in any order or rep scheme as you’d like. There is no minimum or maximum work requirement for each movement.

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For Time: (Scaled)

120 Reps Of:

Shoulder To Overhead (Any Weight)

Front Squats (Any Weight)

*You can only have one barbell.

*You can perform this workout in any order or rep scheme as you’d like. There is no minimum or maximum work requirement for each movement.

Bench: Bench Press (10RM)

Post-WOD

Establish 10RM

Wednesday

CrossFit Believe – CrossFit

EMOM: Metcon (7 Rounds for weight)

Every Minute For 21 Minutes, Rotate Through These Stations:

Min 1: 20 Wallballs (20/14)

Min 2: 10 Box Jump Overs (24/20)

Min 3: 1 Snatch, Anyhow (Any Weight)

Score: 7 Snatch Weights

*You must complete ALL 217 reps to click the Rx button.

Tuesday

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time: (Rx)

200m Run

1 Rope Climb (15ft)

Time Cap: 14 Minutes

Rx+: Weight Vest (20/14)

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10 Rounds For Time: (Scaled)

200m Run

5 Pullups/Ring Rows/Banded/Jumping

Time Cap: 14 Minutes

SJerk: Split Jerk (1RM)

Post-WOD: Establish 1RM Split Jerk

*From Rack

Monday

CrossFit Believe – CrossFit

BFBDL: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP (Rx):

10 Bar Facing Burpees

8 Deadlifts (205/145)

Rest 3 Minutes

7 Min AMRAP:

8 Hang Squat Cleans (115/75)

10 Bar Facing Burpees

Rest 3 Minutes

For Time:

400m Run

Time Cap: 5 Mins

Overall Time Cap: 25 Minutes

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7 Min AMRAP (Scaled):

10 Bar Facing Burpees (Step Over Okay)

8 Deadlifts (Any Weight)

Rest 3 Minutes

7 Min AMRAP:

8 Hang Squat Cleans (Any Weight)

10 Bar Facing Burpees (Step Over Okay)

Rest 3 Minutes

For Time:

400m Run

Time Cap: 5 Mins

Overall Time Cap: 25 Minutes

HSCBP: Metcon (AMRAP – Rounds and Reps)

400m: 400m Run (Time)

Max Effort 400m Run

Sunday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP w/ Partner (Rx):

30 Bench Presses (135/85)

60 Cal Row

120 Wallballs (20/14)

60 Bench Jump Overs

30 Burpees Over Rower

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20 Min AMRAP w/ Partner (Scaled):

30 Bench Presses (Any Weight)

60 Cal Row

120 Wallballs (Any Weight)

60 Box Overs (Any Height)

30 Burpees Over Rower (Step Okay)

Saturday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time: (Rx)

400m Run

15 Clean & Jerks (135/95)

3 Rope Climbs (15’)

400m Run

12 Clean & Jerks

2 Rope Climbs

400m Run

9 Clean & Jerks

1 Rope Climb

Time Cap: 20 Minutes

Workout Courtesy of CrossFit Linchpin

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For Time: (Scaled)

400m Run

15 Clean & Jerks (60% of Clean & Jerk)

3 Sled Pulls/KB Pullups

400m Run

12 Clean & Jerks

2 Sled Pulls/KB Pullups

400m Run

9 Clean & Jerks

1 Sled Pull/KB Pullup

TGIF

CrossFit Believe – CrossFit

FT:: Metcon (Time)

100-75-50-25: (Rx)

Stationary Reverse Lunges

Situps

Air Squats

*100m Sandbag Carry After Each Round (100# Round Bag/50# Black Tube)

Rx+: Weight Vest & Sandbags (150# Round Bag/100# Round Bag)

Time Cap: 25 Minutes

Thursday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

Cash In: 800m Run or 1000m Row

Then,

12 Bar Muscle Ups

12 Deadlifts (185/125)

9 Bar Muscle Ups

9 Hang Power Cleans

6 Bar Muscle Ups

6 Shoulder To Overhead

Cash Out: 800m Run or 1000m Row

Time Cap: 20 Minutes

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For Time: (Scaled)

Cash In: 800m Run or 1000m Row

Then,

30 Pullups/Ring Rows/Banded/Jumping

12 Deadlifts (70% CJ Max)

20 Pullups/Ring Rows/Banded/Jumping

9 Hang Power Cleans

10 Pullups/Ring Rows/Banded/Jumping

6 Shoulder To Overhead

Cash Out: 800m Run or 1000m Row

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Wednesday

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

Pre-WOD – No Score

3 Sets:

20 Alt Hammer Curls

20 DB Bent Over Rows

20 DB Floor Presses

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For Time w/ Partner: (Rx)

8 Alt Rounds:

20 Double Unders

10 DB Hang Snatches (50/35)

5 Handstand Pushups

Right into,

160 Double Unders

80 DB Hang Snatches

40 Handstand Pushups

*Partition As Needed

Time Cap: 15 Minutes

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For Time w/ Partner: (Scaled)

8 Alt Rounds:

20 Single Unders

10 DB Hang Snatches (Any Weight)

5 Chest To Ground Pushups

Right into,

160 Single Unders

80 DB Hang Snatches

40 Chest To Ground Pushups

*Partition As Needed

Time Cap: 15 Minutes

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