Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 27

Monday 11.27.17

3 Working Sets
12 Deadlifts
9 Hang Power Cleans
6 Jerks (power or split)
-all reps must be unbroken

5 Sets every 2:00
1 Set of above at 60%

Tuesday 11.28.17

Push Press
5-5-4-3-3

Tabata
Hang Squat Snatch (75/55)

2 Rounds
30 Toes to Bar
15 Split Jerks (155/105)

Wednesday 11.29.17

11.5
20 Minute AMRAP
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

8 Minute AMRAP 85%
30 Alternating Plank Ups
2 Wall Walks
10 Front Rack Sots Press

Thursday 11.30.17

5x10/10
Bulgarian Split Squats

"Filthy Fifty"

Friday 12.1.17

3 Sets
8 Hang Muscle Clean and Press
9/9 Single Leg Box Jumps
20m Walking Lunge
*perform at a walk through pace

EMOMx18
Even: 17 Burpees
Odd: 3 Heavy Hang Power Snatch
*build over the sets

Saturday 12.2.17

5 Rounds
Every 2:00 Complete
15 Power Cleans (75/55)
15 Burpees Over the Bar
-rest 5 min
5 Rounds
Every 2:00 Complete
25 Front Squats (75/55)
15 Push Ups
-rest 5 min
Every 2:00 Complete
25 Box Jumps (24/20)
60 Double Unders

Sunday 12.3.17

Partner WOD

 

 

 

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