Farmhouse Crossfit

Dedication. Passion. Success.

Week of March 12

Monday 3.12.18

3 Sets
4 KB Press + 4 Windmills (per side)
20 Banded Sit Ups

5 Rounds
30 Goblet Squats
30 Russian Swings (53/35)

3x3/3 Single Arm DB Sots Press

Tuesday 3.13.18

3 Sets
10 Diamond Push Ups
10/10 Renegade Rows

3x5 Pendlay Rows

21-15-9
12ft Wall Balls (20/14)
9-15-21
Power Snatch (95/70)
50 Double Unders

Wednesday 3.14.18

3x2 Back Squats -stay light, keep movements dynamic (60%)

4 Rounds
:40 Max Wall Balls
:20 Rest

 3 Sets
2 Arm Turkish Get Ups
:60 Chinese Plank
15 Banded Hollow Level Down
30 Hollow Rocks

Thursday 3.15.18

3 Rounds
25 Burpees to Plate
15 Toes to Bar
-then-
2 Rounds
40m Perfect Bear Crawl (25/15 plate on back)
-then_
7 Rounds
10 Thrusters (45/35)
10 Med Ball Cleans (20/14)

Friday 3.16.18

"18.4"

Saturday 3.17.18

9am
25 Minute AMRAP
3 Rounds of Cindy
1 Round of DT

Row 1000m *faster than last week

Sunday 3.18.18

Partner Work

 

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