W.O.D.

TGIF

CrossFit Believe – CrossFit

CLx3: 3 Position Squat Clean (6×1)

Floor + Hang Below Knee + Hang Above Knee
6 Sets @185/120

*Work on speed

*Scale as needed

10>1: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (155/105)

Pullups

Time Cap: 15 Minutes

Thursday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

3 Rope Climbs (15)

9 Shoulder To Overhead (115/75)

27 Situps

54 Wallballs (20/14)

WVW

CrossFit Believe – CrossFit

WVW: Metcon (Time)

5 Rounds For Time w/ Partner:

Athlete 1: Run 200m

Athlete 1: 8 Burpee Pullups

Athlete 2: Run 200m

Athlete 2: 8 Burpee Pullups

Both Athletes: 100ft Synchro Walking Lunges

*Both Athletes Must Wear Vest (20/14) To Be Rx.

Time Cap: 30 Minutes

Tuesday

CrossFit Believe – CrossFit

:): Metcon (Time)

3 Rounds:

500M Row/400M Run

12 Bodyweight Deadlifts

21 Box Jump Overs (24/20)

Right into,

30 Clean and Jerks (135/95)

Time Cap: 20 Minutes

*One Barbell – You Must Change Your Own Weight.

Monday

CrossFit Believe – CrossFit

FSQT: Front Squat (1RM)

Max from rack

AMRAP: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Front Squats (115/75)

50 Double Unders

10 Burpees Over Barbell

Mary

CrossFit Believe – CrossFit

Mary: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Pistols are alternating legs each rep.

Saturday

CrossFit Believe – CrossFit

15RFT: Metcon (Time)

15 Rounds For Time:

5 Thrusters (115/75)

1 Rope Climb (15’)

Time Cap: 20 Minutes

TGIF

CrossFit Believe – CrossFit

AMRP6: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

15 Handstand Pushups

10 Burpees

Rest 3 Minutes…

AMRP5: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

30 Double Unders

10 DB Hang Clean and Jerks (50/35)

Rest 3 Minutes…

AMRP4: Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 DB Snatches (50/35)

10 Toes to Bar

Thursday

CrossFit Believe – CrossFit

E3MOM: Metcon (6 Rounds for time)

Every 3 Minutes For 18 Minutes, Complete:

20 Unbroken Wallballs (20/14)

10 Unbroken Pullups

5 Burpee Box Jump Overs (24/20)

3 Bars Of Death

CrossFit Believe – CrossFit

3Bars: Metcon (Time)

Team of 3:

20-18-16-14-12-10-8-6-4-2

Deadlift (255/165)

Bench Press (155/95)

Squat Clean (175/115)

Time Cap: 30 Minutes