Farmhouse Crossfit

Dedication. Passion. Success.

Week of September 11

Monday 9.11.17

4 Sets
500m Row
100 Backward Single Skips
4 Wall Walks
2:30 Rest

3 Sets
12/12 Split Stance Russian Swings
5/5 Windmills

Tuesday 9.12.17

1-1-1-1-1
Behind the Neck Split Jerk

3 Sets
:30/:30 Single Leg Plank
40m/40m Single Arm Overhead Weighted Walk
-other hand is holding kb in front rack position

3 Rounds
5 Wall Walks
30 Wall Balls (20/14)

Wednesday 9.13.17

Build to 5 Rep
Hang Snatch *below knee

2 Rounds
800m Run
25/25 DB Single Arm Power Cleans (50/35)
15/15 Single Arm Overhead DB Walking Lunge (50/35)

Thursday 9.14.17

1-1-1-1-1
Thruster *from rack

16 Minute AMRAP
18 American Swings (53/35)
7 Burpees
18 Box Jumps (24/20)
7 Burpees

Friday 9.15.17

5 Sets
1.1 Power Clean
*build from 100% lst weeks 5 rep below the knee hang power clean
rest :15
Max Unbroken Pull Ups
2:00 rest

3 Sets
3 Toes to Bar *with 3 sec count+5 Knees to Elbow
:90 Alternating Plank Up
7/7 Banded Landmine Row
:30/:30 Single Arm Plank
:30 rest/1:00 rest

Saturday 9.16.17

3 Rounds
30/30 KB Snatch (53/35)
200m Run
50 Goblet Squats
300m Run
70 Russian Swings
400m Run

Sunday 9.17.17

Partner Work!

© 2014 Farmhouse CrossFit. All rights reserved.