Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 29

Monday 1.29.18

5 Sets
3 Close Grip Bench Press
Max Unbroken Diamond Push Ups

Death By:
Hang Power Snatch (75/55)
Box Jumps (24/20)

Mobility
2 Minute Sink Mobilization

Tuesday 1.30.18

7/7 Single Arm Push Ups
4/4 Windmills

3x1 Strict Press

EMOMx12
8 Wall Balls
8 American Swings (53/35)

Mobility
2:00/2:00 Banded Sampson Stretch

Wednesday 1.31.18

Mobility
3 Minute Upper Back Lax Ball Smash

"15.1"
9 Minute AMRAP
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatch
into
6 Minutes
Find 1 Rep Max Clean and Jerk

Complete
3 Rounds
20 Weighted AbMat Sit Ups
:30 Banded Plank

Thursday 2.1.18

3 Rounds
25 Overhead Walking Lunge (25/15 plate)
25 Box Step Ups (24/20)
25 Overhead Squats (45/35)
-then
3 Rounds
20 Push Ups
20 Ring Dips
20 Push Press (45/35)
-then
3 Rounds
15 Pull Ups
15 Alternating Dumbbell Snatch (50/35)
30 Double Unders

Mobility
2:00/Side Banded Front Rack Stretch

Friday 2.2.18

EMOMx10
1 Power Clean *build from 50%

3 Sets
1:00 Single KB Front Rack Wall Sit
8/8 Pistols

5 Sets
15 Burpees Over the Rower
Rest 1:1

Saturday 2.3.18

"Kalsu"
100 Thrusters (135/95)
EMOM 4 Burpees

6x150m Row
Rest 1:1

Sunday  2.4.18

Partner Workout

 

 

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