Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 13

Monday 11.13.17

Build to Heavy
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat + 1 Snatch Grip Push Press + 1 Snatch Balance

7 Rounds
7 Over Unders (24/20)
7 Thrusters (115/85)

Tuesday 11.14.17

1-10-1-20-1-30
Push Press

3 Rounds
12 Ring Push Ups *2 sec pause in bottom
8 Z-Band Pull Aparts

2 Rounds
27 Burpees
21 Box Jumps (24/20)
15 Hang Power Cleans (155/105)
9 Front Squats

Wednesday 11.15.17

4 Rounds
250m Row
12/12 TGU Sit Ups
5 Ring Dips
:30 support
5 Ring Dips
1:00 Rest

3 Sets
8/8 Single Arm KB Overhead RNT Lunge
20m Army Crawl
1:00 Forearm Plank

Thursday 11.16.17

1-10-1-20-1-30
Front Squats
*only one sec pause at top of 10-20-30 squats

5 Rounds
9 Thrusters (155/105)
9 Chest to Bar
9 Toes to Bar

Friday 11.17.17

3 Sets
12 TNG American Swings *heavier than previous week
9/9 Single Leg Box Jumps
6/6 Single Leg Crossover Deadlift
*perform at a walk through pace

EMOMx18
Even: 12 Burpees
Odd: 5 Heavy Deadlifts *build over 9 sets

Saturday 11.18.17

Thanksgiving Partner Workout!
-Starts at 9:00

Sunday 11.19.17

Partner Work!

 

 

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