Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 6

Monday 11.6.17

Build to Heavy
1 Bear Complex
(1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat)

7 Rounds
7 Burpee Box Jumps (30/24)
14 American Swings (53/25)

Tuesday 11.7.17

3-3-3-3-3
Pause KB Push Press

3 Rounds
8/8 Half Kneeling Banded Pull + KB Press
12/12 Side Plank Reach Through

27-21-15-9-3
Wall Balls
Burpees to 25# Plate

Wednesday 11.8.17

4 Rounds
200m Row
3/3 Turkish Get Ups
5 Ring Push Ups
:35 sec Ring Plank
5 Ring Push Ups
1:00 Rest

3 Sets
12/12 Single Arm DB Snatch (full squat)
20m Army Crawl

Thursday 11.9.17

3-3-3-3-3
High Hip Clean

5 Rounds
10 Front Squats
10 Overhead Squats
10 Back Squats
(115/85)

Friday 11.10.17

3 Sets
15 TNG American Swings
12 Lateral Box Jump Overs (over and back is one)
8 Body Weight Sumo Deadlifts
*perform at a walk through pace

5 Rounds
5 Hands Together Pull Ups
10 HSPU
15 Banded Weighted Sit Ups (50/35, red band for all)
100m Shuttle Sprints, 10m down, 10m back)

Saturday 11.11.17

5 Rounds
Every 2:00 Complete
15 Burpees
15 Box Jumps (24/20)
-Rest 5 Min
5 Rounds
Every 2:00 Complete
15 Thrusters (75/55)
15 Push Ups

Sunday 11.12.17

Partner Work!

 

 

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