Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 22

Monday 1.22.18

5 Sets
7 Banded Pull and KB Press
6/6 Single DB Overhead Squat

10 Rounds
15 Unbroken Wall Balls
10 Toes to Bar
-if ball drops, must row 200m and pick up where you left off

Mobility
3 Minute Barbell Quad Smash

Tuesday 1.23.18

3 Sets
Tall Kneeling Push Press
20 Medball Bench Sit Up

3x2 Push Press

EMOMx10
10 Power Snatch (75/55)
5 Bar Facing Burpees

Mobility
1:00/side Trap Smash w/ BB

Wednesday 1.24.18

Mobility
30 Overhead Squats w/ PVC on rig
*hands as close as possible

14.3
8 Min AMRAP
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)

10 Minutes 85% AMRAP
7/7 Reverse Step Overhead RNT Lunge
9/9 Singe Arm DB Fly
10 Ring Fall Outs

Thursday 1.25.18

5x4 Front Squat

50 Cal Row
50 Burpees
40 Barbell Jumping Air Squats
40 Barbell Good Mornings
30 Strict Pull Ups
30 Toes to Bar
40 Push Ups
40 Barbell Push Press
50 Unbroken Double Unders
50 Box Jumps

Mobility
1:00 Banded Achilles Stretch

Friday 1.26.18

EMOMx10
3 Deadlifts -build to a 90% effort

3 Sets
15 Strict Pull Ups
10 "ITY"

5 Sets
15 Unbroken Hang Squat Cleans (135/95)
Rest 1:1

Saturday 1.27.18

10 Rounds
35 Double Unders
9 Thrusters (96/65)
-EMOM: 3 Burpees

5x200m Row
Rest 1:1

Sunday 1.28.18

Partner Workout.
 

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