Farmhouse Crossfit

Dedication. Passion. Success.

Week of November 5

Monday 11.5

*Kettlebell*

5 Sets per side
3 Snatch
3 Front Squats
3 Push Press

5 Sets
16 Alt. SA KB Swing
:30 Ring Support Hold

3 Sets
1:00 Hollow Hold
16 Alt. KB Push Press

*Functional Movement*

"5x5/5 Landmine Clean and Press
:45 Battle Ropes between sets

5-6 Sets
12 Ring Fall Outs
25 Russian Twists (feet off ground)
1:00 Overhead Rope Hold

4 Rounds
12 Push Press at 75% of BW
:30 Arms Back Super Man
:30 Arms Up Superman
15 Toes to Bar

*CrossFit*

8 Rounds
32 DU's
16 Shoulder to OH (115/75)
8 Bar Facing Burpees

*Strength*

5x5 Front Squat w/ 2 second pause
*build

12 Min EMOM
3 Snatch @65-75%

Not For Time
50 Strict TTB
50 GHD Sit Ups
*break up reps as needed

Tuesday 11.6

*Functional Movement*
12x10 Cal Row
:30 Hollow between sets

2 Sets
5/5 Tall Kneeling to standing
40m- Overhead KB Walk
8/8 Archer Rows

7 Minute AMRAP
30 Double Unders
30 Abmat Sit-ups

*CrossFit*

Back Squat
4x10 @ 65%
*Start a set every 2:30

12min AMRAP
6 Goblet Squats (72/53)
12 T2B
24 Kettlebell Swings

Wednesday 11.7

*Functional Movement*
Build to a heavy Complex
3 Snatch High Pulls
3 Hang POwer Snatch
3 Hang Snatch Pulls
3 Hang Snatch

3 Sets Hard
20 Banded Push Ups
7/7 Landmine Clean and Press
1:00 Army Crawlers

5 Sets
30 Army Haulers
150m Row
12 Superman Snap to Hollow

*CrossFit*

For Time
60cal Row
50 Push Ups
40 Wall Balls
50 Pull Ups
40 Wall Balls
50 Push Ups
60cal Row

*Strength*

5x5 Bench Press *2 second pause

12 Min EMOM
2 Clean and Jerk @70-75%

3 Sets
20/17 Cal Bike
1 Min Rest

Thursday 11.8

*Kettlebell*

10 sets every :45
8 DBL Snatch
*Build from Last week

In 15 Minutes:
build to 2 rep Barefoot Deadlift

10 Sets every :40
3 Deadlifts at 75%

3 Sets
15 Body Saws
4/4 Turkish Get Up

*CrossFit*

EOMOMx8 (16min)
1 3-Pos. Power Snatch
(High Hang-Above Knee-Floor)

"Randy"
75 Snatches (75/55)

*Strength*

5x5 Deadlift with 5 sec descent

5 Sets
10/10 S KB DL AHAP
20 Russian Swings AHAP
40m/40m Suitcase Carry

Friday 11.9

*Kettlebell*

5min Snatch Test

10 Sets
8 Pulls for distance on Rower
:15 Rest
4/4 KB Clean
:30 Rest

5 Sets
:45 Quadruped Plank
40m Quarter Squat Front Rack Walk

*Functional Movement*
3 Sets
4 Overhead Squats
8/8 RNT Reverse Lunge

5 Rounds For Time Unbroken
12 KB Snatch
10m Front Rack Walking Lunge
12 KB Push Press
10m Overhead Walk
60m Front Rack Carry

*CrossFit*

20 Minute AMRAP
5 Bear Complex (135/95)
15 Box Jumps

Saturday 11.10

*Functional Movement*
3 Sets
3 Heavy Power Cleans
:60 Overhead Rope Hold

4 working sets
12 Ring Dips
12 sHSPU

15 Minute AMRAP
3 Burpees
6 Pistols
9 Push Ups
-every 3 Rounds 300m Row

*CrossFit*

"Dirty Thirty"
30 Burpee Box Jumps
30 Strict C2B
30 KB Snatch
30 Pistols
30 DU's
30 Strict K2E
30 Medball Clean Thrusters
30 KB Push Press

*Strength*

Weekly Make Up

Sunday 11.11

*CrossFit*

Partner Designed Workout

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