Farmhouse Crossfit

Dedication. Passion. Success.

Monday 11.30.15- Friday 12.4.15

Monday 11.30.15
*Test 1* 
Est 1 Rep Max Front Squat

*Test 2*
Take 75% of best Front Squat and perform max reps back squat

*Test 3* 
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

*Test 4*
Max Effort Weighted Plank (45/25)

Tuesday 12.1.15
*Test 1*
500m Row
rest 5 Minutes
500m Row

*Test 2*
7 Minute AMRAP
Weighted (35/25) Burpee Box Step Ups (24/20)

*Test 3*
3 Minute AMRAP
Sets of 3 Toes to Bar

Wednesday 12.2.15
*Test 1*
Est 1 Rep Max Push Press

*Test 2*
Take 75% of Best Push Press and perform 1 set of max Shoulder to Overhead

*Test 3*
"Half Cindy"
10 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday 12.3.15
--- This is an active recovery day (you will need it)
30 Minute AMRAP
15 Russian Swings (72/53)
30 Walking Lunges
500m Row
30 Scorpions

Friday 12.4.15
*Test 1*
1 Rep Max Deadlift

*Test 2*
For Time
30 Cleans (185/135)
30 Power Cleans (135/95)

*Test 3*
Max Effort Sorenson Hold

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