Farmhouse Crossfit

Dedication. Passion. Success.

Week of December 18

Monday 12.18.17

7 Hard Efforts
12 Jumping Lunges
4 Power Cleans
*rest as needed between sets

Double Tabata
Hollow Rocks
Alternating Plank Ups

Tuesday 12.19.17

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

"Flight Gone Bad"
3 Rounds
1 Minute Each Station
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
*use KB if needed
Box Jump (20" for all)
Push Press (75/55)
Row Cals

Wednesday 12.20.17

14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees

8 Minute AMRAP
1:00 Wall Sit
30 Banded Sit Ups

Thursday 12.21.17

5 Working Sets
8- :03 Paused Goblet Squats
3- Heavy Back Squats

3 Rounds
45 American KB Swings (53/35)
30 Box Jumps (24/20)

Friday 12.22.17

Class is at 4:30
Open Gym is at 5:30


3 Sets
8 Hang Muscle Clean
10 Chin Ups
1:00 Max Row (no legs)
*perform at a walk through pace

EMOMx20
Even: 17 Burpees
Odd: 1 Power Snatch + 2 Overhead Squats (from floor)
*build over sets

Saturday 12.23.17

"12 Days of Christmas" Holiday workout at 9:00

Sunday 12.24.17

Gym is Closed!

 

 

 

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