Farmhouse Crossfit

Dedication. Passion. Success.

Week of February 5

Monday 2.5.18

5 Sets
3 Seated Strict Press
Max Kipping Pull Ups

21-15-9
Deadlifts (225/155)
HSPU

5x3 Snatch Balance

Tuesday 2.6.18

3 Sets
7/7 Single Arm KB Bench
10 Skull Crushers

3x5 Push Jerk (no foot movement)

12 Minute AMRAP
30 Cal Row
40 Ring Push Ups
30 Overhead Squats (155/105)

2:00/Side KB Quad Smash

Wednesday 2.7.18

3 Minutes
Thoracic Roll

"15.2"
0:00-3:00
2 Rounds
10 Overhead Squat
10 Chest to Bar
3:00-6:00
2 Rounds
12 Overhead Squat
12 Chest to Bar
6:00-9:00
2 Rounds
14 Overhead Squat
14 Chest to Bar
-carry on adding 2 reps every 3:00 until rounds cannot be completed

3 Rounds
3/3 Heavy Turkish Get Ups
12/12 Controlled Army Climbers on Rig

Thursday 2.8.18

3 Rounds
30 Jumping Back Squats (45/35)
30 Thursters
30 Ab Mat Sit Ups
-then-
3 Rounds
20 Burpees
20 Box Jumps
-then
3 Rounds
10 Pull Ups
10 Toes to Bar
10 Push Ups

Mobility
1:00/side Arm Bar

Friday 2.9.18

EMOMx10
1 Power Clean + 1 Front Squat

4 Rounds
10 TNG Swings
7/7 ATW Toes to Bar

5 Rounds
15 Unbroken Wall Balls
30 Unbroken Double Unders
rest 1:1

Saturday 2.10.18

15 Minute AMRAP
1 Power Snatch
3 Power Clean & Jerks
5 Burpees over the Bar

5x200m Row
Rest 1:2

Sunday 2.11.18

Partner Workout

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