Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 15

Monday 1.15.18

5 Sets
5 Heavy Bench Press
7 Hang Power Cleans

8 Rounds
40 Double Unders
20 Unbroken Wall Balls (20/14)
-if wall ball is dropped must row 200m and pick up where you left off

Mobility: Couch Stretch on Bench

Tuesday 1.16.18

3 Sets
7/7 Half Kneeled  KB Press
1:00 Extended Arm Plank

3x3 Strict Press

EMOMx12
8 Box Jump Overs
8 Bar Facing Burpees

Mobility
1:00/side arm bar

Wednesday 1.17.18

Mobility
30 Snow Angels

"11.1"
10 Minute AMRAP
30 Double Unders
15 Power Snatch (75/55)

10 Minute 85% AMRAP
:25/:25 TGU Hip Bridge Plank
1 Rope Climb or 5 Close Grip Strict Chin Ups
8 Seated Good Mornings

Thursday 1.18.18

5x5 Back Squat

20 Minute AMRAP
"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
-or-
"Mary"
5 HSPU
10 Pistols
15 Pull Ups

Mobility
20 Scorpions

Friday 1.19.18

EMOMx10
2 Deadlifts -build to a 90% effort

3 Sets
40m Perfect Bear Crawl
10m Death March
1:00 Max Air Squats

5x300m Row
Rest 1:1

Saturday 1.20.18

10 Rounds
200m Row
15 Hang Power Cleans
5 Power Snatch (95/75)
30min Cap

10 Minutes of Handstand Work

Sunday 1.21.18

Partner Work! 

© 2014 Farmhouse CrossFit. All rights reserved.