Farmhouse Crossfit

Dedication. Passion. Success.

Week of February 12

Monday 2.12.18

3 Sets
3 Snatch Grip Deadlift
15 Banded Face Pulls

4 Rounds
12 Single Arm Russian Swings Right
9 KB Snatches Right
6 KB Thrusters Right
12 Single Arm Russian Swings Left
9 KB Snatches Left
6 KB Thrusters Left (53/35)

5x3 Close Grip Overhead Squat

Mobility
Tabata Cossack Squat

Tuesday 2.13.18

2 Sets
12 Ring Push Ups
8 Banded Flies

3x7 Floor Press

4 Minute AMRAP
50 Thrusters (45/35)
100 Double Unders
-rest 1 min
4 Minute AMRAP
50 Front Squats (45/35)
500m Row

Mobility
3x :30 Handstand Hold

Wednesday 2.14.18

3 Minute Thoracic Med Ball Stretch

"12.2"
17 Minute AMRAP
40 Burpees
30 Snatches (75/55)
30 Burpees
30 Snatches (135/95)
20 Burpees
30 Snatch (165/110)
10 Burpees
AMRAP Snatches (210/145)

Thursday 2.15.18

3 Rounds
15 Cal Row
15 Pull Ups
15 American Swings (53/35)
-then-
3 Rounds
50 Double Unders
10: 2 for 1 Wall Balls
10 Toes to Bar
-then-
3 Rounds
4x 10m Down, 10m Back Sprint
10m Walking Lunge
10 Clapping Push Ups

Friday 2.16.18

EMOMx10
2 Deadlifts + 1 Hang Power Clean
*build to heavy and remain there for last 5 sets

4 Rounds
8/8 Windshield Wipers
10/10 Single Leg V-Ups

5 Rounds
10 Unbroken Hang Power Cleans (95/75)
10 Unbroken Thrusters
-rest 1:1
*bar may not be set down for 20 reps

Saturday 2.17.18

15 Minute AMRAP
5 Deadlifts (245/175)
7 Box Jumps (24/20)
9 Alternating Pistols

4x300m Row
rest 1:2

Sunday 2.18.18

Partner Workout

 

 

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