Farmhouse Crossfit

Dedication. Passion. Success.

Week of December 11

Monday 12.11.17

7 Hard Efforts
5 Burpees
3 Deadlifts
*rest as needed between sets

Complete
50/50 Russian Med Ball Toss
*4ft wall target

Tuesday 12.12.17

Every :30 for 8 Minutes
2 Power Clean & Push Press
*same weight as last week

"The Chief"
5 Rounds
3 Minute AMRAP
3 Power Cleans (135/100)
6 Push Ups
9 Air Squats
*1 min rest between rounds
*start over each round

Wednesday 12.13.17

17.1
For time (20 min cap)
10 DB Snatch (50/35)
15 Burpee Box Jump Over (24/20)
20 DB Snatch
15 BBJO
30 DB Snatch
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO

8 Minute AMRAP
20m DBL KB Front Rack Walk
1:00 Plank

Thursday 12.14.17

Box Squat
4-3-2-1-1-1

4 Rounds
30 Push Press (75/55)
20 Jumping Chest to Bar
100 Double Unders

Friday 12.15.17

3 Sets
8 Hang Muscle Snatch (build)
8 Strict HSPU (deficit if possible)
1:00 Max Double Unders
*perform at a walk through pace

EMOMx20
Even: 17 Burpees
Odd: 3 Snatch Balance
*from floor
*build over the sets

Saturday 12.16.17

5 Rounds
2:00 to Complete
30 Box Jump Step Downs (24/20)
2:00 to Complete
40 Overhead Squats (45/35)
2:00 to Complete
400m/325m Row

Sunday 12.17.17

Partner Workout


 

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