W.O.D.

Tuesday

CrossFit Believe – CrossFit

WTH: Metcon (Time)

21-15-9

Hang Power Cleans (95/65)

Shoulder To Overhead

Box Jump Overs (24/20)

Rest 3 Mins…

3 Rounds:

15 Hang Power Cleans

15 Shoulder To Overhead

15 Box Jump Overs

Rest 3 Mins…

45 Hang Power Cleans

45 Shoulder To Overhead

45 Box Jump Overs

Time Cap: 30 Minutes

Monday

CrossFit Believe – CrossFit

Squat: Back Squat

Complete 50 Reps @65% – Use Any Rep Scheme To Complete The Work

*The goal isn’t to complete a big set – the goal is to complete 50 solid reps.

5RFT: Metcon (Time)

5 Rounds For Time:

30 Double Unders

15 Wallballs (20/14)

10 Burpees Over Barbell

5 Deadlifts (185/125)

Time Cap: 15 Minutes

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

20 Curtis Ps (95/65)

20 Double Dumbbell Box Step Ups (50/35)

20 Burpees Over Barbell

20 Double Dumbbell Box Step Ups (50/35)

20 Front Squats

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

AMRAP: Metcon (6 Rounds for reps)

3 Min AMRAP:

20/15 Row/Ski Cals

20 DB Snatches (50/35)

Max Burpees w/ Remaining Time

Rest 3 Mins, Repeat For 6 Total Cycles

Score: Burpees Only

TGIF

CrossFit Believe – CrossFit

Row: 1000m Row (Time)

Max Effort 1000m Row

FT:: Metcon (Time)

For Time:

20 Clean & Jerks (135/95)

15 Bar Muscle Ups

20 Snatches (135/95)

Time: 10 Minutes

Rx+: Ring Muscle Ups

Scaled Options:

15 MUs = 30 Pullups

15 MUs = 20 Pullups + 20 Dips

Thursday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

150 Double Unders

150 Situps

75 Lunges with KB (53/35)

75 Handstand Pushups

50 Kettlebell Swings

50 Burpees

*Partition As Needed

Time Cap: 25 Mins

Wednesday

CrossFit Believe – CrossFit

15RFT: Metcon (Time)

5 Rounds:

15 Wallballs (20/14)

3 Squat Cleans (155/105)

Rest 5 Minutes

5 Rounds:

12 Wallballs (20/14)

2 Squat Cleans (185/125)

Rest 5 Minutes

5 Rounds:

9 Wallballs (20/14)

1 Squat Clean (215/145)

Score: Total Overall Time

Time Cap: 25 Minutes

William’s Birthday Beatdown

CrossFit Believe – CrossFit

WillH: Metcon (AMRAP – Rounds and Reps)

William’s Birthday Beatdown

22 Min. AMRAP w/ a Partner

35 Deadlifts (135/95)

35 Box Jump Overs (20)

35 Pullups

35 Calories Row or Ski

Every 2 Rounds Perform 35 Burpees

Score: Each round ends with the row/ski calories.

3 Rounds plus 22 deadlifts will be 3+22

4 Rounds plus 22 deadlifts will be 4+57 (includes 35 burpees)

Monday

CrossFit Believe – CrossFit

PCL: Power Clean (7×3)

EMOM7 – Build Each Set

CHIEF: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Each AMRAP starts where the last AMRAP ended.

Sunday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes, Complete:

15 Wallballs (20/14)

30 Double Unders

15 Toes to Bar