Farmhouse Crossfit

Dedication. Passion. Success.

Week of August 7

We will see how this goes....

Monday 8/7
5 Sets
400m Run
12 No-Clap Burpee
50 Dbl Unders
-rest 2:00

4 sets NFT
12/12 Single Leg Glute Bridge
5/5 Weighted Step Ups

Tuesday 8/8
5-5-5-5-5
Push Press

3 Sets NFT
10 Banded Face Pulls
12 Ring Push Ups

21-15-9
Double Unders x 3
Chest to Bar Pull Ups

Wednesday 8/9
Build to 5 Rep
Overhead Squat

3 Rounds
40 Box Jumps w/ Step Down
30 Hang Power Cleans (95/75)

Thursday 8/10
5-5-5-5-5
Back Squat

17 Minute AMRAP
5 Deadlifts (155/105)
7 Bar Facing Burpees
9 Decline Push Ups (feet on 20'' box)

Friday 8/11
5-5-5-5-5
Hang Power Snatch (below knee)

5 sets NFT
200m Row- Just arms
2 Wall Walks :30 hold at top
7/7 Opposite Side Single Leg tToes to Bar
30 Double Unders
(:30 rest between movements/1:00 between sets)

Saturday 8/12
20 rounds
2 Thrusters (185/145)
4 Front Squats
6 Deadlifts
100m run

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