W.O.D.

SUN

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

12 Overhead Squats (95/65)

1 Rope Climb

24 AbMat Situps

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

3RFT: Metcon (Time)

3 Rounds for Time

600 M Run

60 Air Squats

6 Back Squats At 70% of 1RM

Time Cap: 21 Minutes

TGIF

CrossFit Believe – CrossFit

Team3: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

22 Min AMRAP:

50 Pullups

50 Box Jump Overs (24/20)

50 Handstand Pushups

50 Cleans, Anyhow (Increasing Each Round)

Rd1: 135/95

Rd2: 185/125

Rd3: 225/155

Thursday

CrossFit Believe – CrossFit

STRCT: Shoulder Press (1RM)

This is a Strict Press.

Build to Maximum From Rack.

PJerk: Push Jerk (1RM)

Build to Maximum From Rack.

3RFT: Metcon (Time)

3 Rounds For Time:

Run 400

50 Double Unders

15 Hang Power Snatches (100/70)

Time Cap: 15 Min

WL

CrossFit Believe – Olympic Weightlifting

SNCOM: Snatch Complex S+HS+OHS (1RM)

Snatch + Hang Snatch + OHS

Karissa’s Birthday Beatdown

CrossFit Believe – CrossFit

KSBD: Metcon (Time)

Karissa’s Birthday Beatdown

8 Rounds For Time:

8 Deadlifts (185/120)

Resting Partner Holds Deadlift At The Hang

8 Single Arm DB Push Press (4/4, 50/35)

Resting Partner Holds Single DB Overhead

25 Burpees Over Barbell

Resting Partner Holds A Plank On Forearms

Every 2 Rounds EACH Partner Must Complete A 50m Sled Push. (70/45) Teams Can Only Use One Sled.

Time Cap: 30 Minutes

Tuesday

CrossFit Believe – CrossFit

BSqt: Back Squat (5×5)

Start @65% & Build

21159: Metcon (Time)

21-15-9

Front Squats (95/65)

Toes To Bar

Time Cap: 10 Minutes

Monday

CrossFit Believe – CrossFit

Emom: Metcon (AMRAP – Reps)

EMOM12:

Odd: 5 Bench Press @80%

Even: 10 Cals – Row or Ski

Amrap: Metcon (AMRAP – Reps)

3 Min AMRAP:

Max Reps – Burpee Box Overs (24/20, Step Over Ok)

Rest 3 Mins, Repeat

Score: Total Reps For Both AMRAPs.