Farmhouse Crossfit

Dedication. Passion. Success.

Week of September 25

Monday 9.25.17

Build to Perfect Max
1 Clean Deadlift + 2 Hang Power Clean (below knee) + 2 Pause Split Jerks

7 Minute AMRAP
9 Burpee Box Jump Overs (24/20)
20 American Swings (53/35)

Tuesday 9.26.17

3-3-3-3-3
Push Press

3 Sets
1:00 WTD Hollow Rock
10/10 3 Point Row

21-15-21-9-21
Wall Balls (20/14)
300m Run

Wednesday 9.27.17

4 Sets
400m Row
300m Run
100 Single Skips

3 Sets
12 Touch n Go Swings
:15/:15 Star Plank

Thursday 9.28.17

3-3-3-3-3
Zombie Squat

5 Rounds
400m Run
15 Overhead Squat (105/80)

Friday 9.29.17

3 Sets
3.3.3 Wtd Pull Ups
rest :15
10 Unbroken Power Snatch (build each set)
2:00 rest

3 Sets
8/8 Single Leg Arnold Press Step Ups
2 Wall Walk + 8 Wall Face HSPU
1:00 Superman Hold

Saturday 9.30.17

With a Partner
1000m Run
75 Thrusters (45/35)
35 Chest to Bar Pull Ups
-then-
42-30-18
Clapping Push Ups *partner holds high plank
Power Cleans (135/100)
-then-
50 Burpee Box Jump Overs (30/24) *partner holds wall sit

Sunday 10.1.17

Partner Work!

 

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