Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 19

Monday 11.19

*Kettlebell*

5 Sets per side
3 Cleans
3 Step Back Lunges
3 Cleans
3 Push Press

5 Sets
:30 support flutter
9 Double KB Front Rack Sit Ups

3 Sets
6/6 Bottoms Up Clean
6/6 Bottoms Up Press

*Functional Movement*

5x5 Hang Power Clean & Jerk
:45 Double Unders between sets

5-6 Sets
8 Strict Crossbody Toes to Bar
10/10 Side Plank Hip Raises
:45 Banded T Flutter Kicks

4 Rounds
10 Front Squats 50% BW
15 Floor Facing Angels
30 Double Unders

*CrossFit*

7-7-7-7
Push Press

5 Rounds
3:00 AMRAP
5 Overhead Squats (135/95)
7 Push Ups
9 Deadlifts
1:00 Rest

Strength

5x3 Front Squat (2 second bottom pause)

8x1 Snatch Balance @ 80% of Snatch

3 Sets
10/10 Bulgarian Split Squats
10 Strict TTB
1 Minute Plank Hold

Tuesday 11.20

*Functional Movement*

6x200m Row
:50 Ring Plank between sets

2 Sets
8 Seated Box Jumps
:75 Snatch Grip OH Barbell Hold
4 :30 Push Ups

7 Minute AMRAP
12 V-Ups
6/6 Crossbody DB Snatch

*CrossFit*

5 Rounds
20 Thrusters (75/55)
20 Burpees
20 Hang Power Cleans

Wednesday 11.21

***NO EVENING CLASSES***

*Functional Movement*
Build to a heavy Complex
3 Snatch Balance
3 Overhed Squat
3 Hang Power Snatch

3 Sets Hard
12 Plyo Push Ups
2 Rope Climbs
12/12 Side Plank Reach Through

5 Sets
15 Banded Hollow to Pull Over
20 Cal Sprint on Rower
8/8 Bird Dog

*CrossFit*

2 Rounds
0:00-5:00
50 Cal Row (2:30 Cap)
5 Back Squats
5:00-9:00
40 Call Row (2:00 Cap)
4 Back Squats
9:00-12:00
30 Cal Row (1:30 Cal)
3 Back Squats
12:00-14:00
20 Cal Row (1:00 Cap)
2 Back Squats
14:00-15:00
10 Cal Row (:30 Cap)
1 Back Squat
5:00 Rest
-Repeat

Thursday 11.22

8AM CLASS ONLY

Thanksgiving Workout

Friday 11.23

OPEN GYM ONLY 9-10:30AM

Saturday 11.24

"*Holiday Style Class*

90 Minute
9:00-10:30
Bring a Friend for Free
Partner Style Workout

Sunday 11.25

*CrossFit*

Partner Designed Workout

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