Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 26

Monday 11.26

*Kettlebell*

5 sets
4/4 KB Bent Press
12 Banded Face Pulls

EMOMx16
Even: 5 Strict Barbell Press
Odd: 10 DBL KB Clean

3 Sets
20 Alternating Hand Swings
15 Push Ups- 3 second Decent

*CrossFit*

3-3-3-3
Split Jerk


20 Minute AMRAP
80m DBL Bottoms Up Carry
15 Med Ball Squat Cleans (40/25)
200m Row or Run

*Strength*

5x2 Front Squat *2 second pause at bottom

10 Minutes
Build to Heavy Power Snatch + OHS
-Then 4x1 @85%

100 Strict T2B

Tuesday 11.27

*CrossFit*

21-15-9
Cal Row
Burpees
Box Jumps (24/20)
Wall Balls
Toes to Bar
Pull Ups
Push Ups
Deadlifts (225/155)

Wednesday 11.28

*CrossFit*

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

*Strength*

5x2 Pause Bench Press *2 second hold on chest

8x1 Clean & Jerk @85%

100 Banded Triceps Extensions

Accumulate 3 Minute Plank

Thursday 11.29

*Kettlebell*

4 Sets
1/1 Get Up
8 Chin Ups

7 Sets
10/10 KB Snatch
7/7 KB Renegade Row

3 Sets
20 Russian Twist
8 Squat Box Jumps

*CrossFit*

15-12-9-6-3
Unbroken Front Squats
-Increase Load each Round

"Grace gained Weight"
30 Squat Clean and Jerks
(165/120)

*Strength*

5x2 Deadlift with 5 Second Descent

7 Sets
20 KB Deadlifts
40m Farmers Carry (72/53)
*all sets must be unbroken

Friday 11.30

*Kettlebell*

Close Grip Bench Press
5x2

5 Sets per Side
3 Single Arm Swings
3 Cleans
3 Front Squats
3 Push Jerks

4 Set
:45 Support Flutter Kick
9 Heavy Swings

*High Intensity*

3 Rounds
15 Bench Press (Bodyweight)
30 Push Ups
100 Double Unders

10 Minute Arms
2:00 BB Bicep Curls
2:00 BB Skull Crushers
3:00 Ring Rows
3:00 Diamond Push Ups

Saturday 12.1

*High Intensity*

3 Rounds
9 Hang Muscle Cleans (155/105)
12 Hang Power Cleans
15 Thrusters

10 Minute ABS
2:00 Plank
2:00 Army Crawler
3:00 Banded Good Mornings
3:00 Arm Haulers

*Strength*

Weekly Make Up

Sunday 12.2

*CrossFit*

Partner Designed Workout

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