Farmhouse Crossfit

Dedication. Passion. Success.

Week of September 4

Monday 9.4.17

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 9.5.17

3-3-3-3-3
Behind the Neck Seated Press

3 Sets
:15/:15 Single Arm Hang From Rig
10/10 Single Arm Push Ups

3 Rounds
12 Burpee Box Jump with Step Down
40 American Swings (53/35)

Wednesday 9.6.17

Build to 5 Rep
Hang Clean *below knee

5 Rounds
400m Run
21 Goblet Squats (53/35)
12 Toes to Bar

Thursday 9.7.17

3+3--3+3--3+3--3+3--3+3
Kang Squat+Back Squat

7 Rounds
1 Lap Run
15 Thrusters (75/55)

Friday 9.8.17

3-3-3-3-3
Deficit Deadlift

5 Sets
5 Knees to Elbow + 5 Toes to Bar
:90 Bear Plank
:20 Freestanding HS Hold
10m/10m Single Arm Overhead Carry
:30 rest/1:00 rest

Saturday 9.9.17

7 Rounds
5/5 Single Arm Push Press (50/35)
10 Push Ups
200m Run
20 Wall Balls

Sunday 9.10.17

Partner Work!

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