W.O.D.

Weight Vest Wednesday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes w/ Weight Vest, Complete: (Rx+)

18/15 Calories

15 Air Squats

12 Chest To Ground Strict Pushups

4 Bar Muscle Ups

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Every 4 Minutes For 20 Minutes w/ Weight Vest, Complete: (Rx)

18/15 Calories

15 Air Squats

12 Chest To Ground Strict Pushups

9 Chest To Bar Pullups

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Every 4 Minutes For 20 Minutes w/ Weight Vest, Complete: (Scaled)

18/15 Calories

15 Air Squats

12 Hand Release Pushups

9 Burpee Pullups

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Jon’s Birthday Beatdown

CrossFit Believe – CrossFit

JonBD: Metcon (AMRAP – Rounds and Reps)

Jon B.’s Birthday Beatdown

30 Min AMRAP w/ A Partner (Rx):

10 Synchro Burpees Over Barbell

22 Deadlifts (135/95)

10 Burpees Over Barbell (Partner 1)

22 Synchro Box Jump Overs (20)

10 Burpees Over Barbell (Partner 2)

22 Synchro DB Snatches (50/35)

200m Run (Both Partners)

*Scale weight and height as needed for scaled. Step overs okay.

*Both partners must be Rx to click the Rx button.

Monday

CrossFit Believe – CrossFit

FSQT: Front Squat (10-8-6-4-2)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

13.4: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

Cash In: 15 Chest to Bar Pullups

Then, 3 Rounds:

10 Squat Cleans (155/105)

20 Burpee Box Jump Overs (24/20)

80 Double Unders

Cash Out: 15 Chest to Bar Pullups

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For Time: (Scaled)

Cash In: 15 Pullups/ 25 Ring Rows

Then, 3 Rounds:

10 Squat Cleans (Any Weight)

20 Burpee Box Jump Overs (Any Height)

120 Single Unders

Cash Out: 15 Pullups/ 25 Ring Rows

Saturday

CrossFit Believe – CrossFit

E7MOM: Metcon (3 Rounds for time)

Every 7 Mins For 21 Minutes, Complete: (Rx)

40 Situps

30 Alt DB Snatches (50/35)

20 Burpees Over DB

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Every 7 Mins For 21 Minutes, Complete: (Scaled)

40 Situps

30 Alt DB Snatches (Any Weight)

20 Burpees Over DB (Step Over Okay)

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TGIF

CrossFit Believe – CrossFit

WBWW: Metcon (Time)

For Time: (Rx)

4 Rounds:

10 Wallballs (20/14)

3 Wall Walks (Nose To Wall)

Right Into…

3 Rounds:

15 Wallballs (20/14)

2 Wall Walks (Nose To Wall)

Right Into…

2 Rounds:

20 Wallballs (20/14)

1 Wall Walk (Nose To Wall)

Time Cap: 20 Minutes

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For Time: (Scaled)

4 Rounds:

10 Wallballs (Any Weight)

3 Walk Outs To Wall

Right Into…

3 Rounds:

15 Wallballs (Any Weight)

2 Walk Outs To Wall

Right Into…

2 Rounds:

20 Wallballs (Any Weight)

1 Walk Outs To Wall

Time Cap: 20 Minutes

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Thursday

CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time: (Rx+)

Run 200m

10-1-9-2-8-3-7-4-6-5 Unbroken Clean & Jerks (155/105)

Time Cap: 20 Minutes

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10 Rounds For Time: (Rx)

Run 200m

10-1-9-2-8-3-7-4-6-5 Unbroken Clean & Jerks (95/65)

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10 Rounds For Time: (Scaled)

Run 200m

10-1-9-2-8-3-7-4-6-5 Clean & Jerks (Any Weight)

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Wednesday

CrossFit Believe – CrossFit

SNTCH: Metcon (Weight)

10 Min Running Clock:

Every 30 Seconds For 3 Minutes (6 Reps), Complete:

1 Snatch (Weight #1)

0:00, 0:30, 1:00, 1:30, 2:00, 2:30

Rest 1 Min & Increase Weight…

Every 45 Seconds For 3 Minutes (4 Reps), Complete:

1 Snatch (Weight #2)

4:00, 4:45, 5:30, 6:15

Rest 1 Min & Increase Weight…

Every Minutes For 2 Minutes (2 Reps), Complete:

1 Snatch (Weight #3)

8:00, 9:00

*Only 1 Attempt Each Time

*Score: All 12 Lifts Added Together

21159: Metcon (Time)

21-15-9 (Rx)

Hang Power Snatch (95/65)

Toes To Bar

Time Cap: 9 Minutes

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21-15-9

Hang Power Snatch (Any Weight)

Hanging Knee Raises

Tuesday

CrossFit Believe – CrossFit

Squat: Back Squat (10×1)

10 Sets:

50m Run

1 Back Squat

Goal: Build To As Heavy As Possible

Time Cap: 15 Minutes

Score: Heaviest Single Squat

6RFT: Metcon (Time)

6 Rounds For Time: (Rx+)

6 Deadlifts (185/125)

6 Burpee Box Jump Overs (24/20)

Time Cap: 6 Minutes

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6 Rounds For Time: (Rx)

6 Deadlifts (135/95)

6 Burpee Box Overs (24/20)

Time Cap: 6 Minutes

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6 Rounds For Time: (Scaled)

6 Deadlifts (Any Weight)

6 Burpee Box Overs (Any Height)

Time Cap: 6 Minutes

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Monday

CrossFit Believe – CrossFit

DLHCJ: Metcon (Weight)

Every Minute For 10 Minutes, Complete:

Deadlift + Hang Clean (Anyhow) + Shoulder To Overhead

*Start at about 60% of your Clean and Jerk. Add weight each minute. Score is heaviest complex.

5RDx2: Metcon (Time)

5 Rounds For Time: (Rx)

30 Double Unders

6 Thrusters (95/65)

Rest 1 Min, Repeat

Time Cap: 8 Minutes

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5 Rounds For Time: (Scaled)

45 Jump Ropes

6 Thrusters (Any Weight)

Rest 1 Min, Repeat

Time Cap: 8 Minutes