Farmhouse Crossfit

Dedication. Passion. Success.

Week of March 19

Monday 3.19.18

3 Sets
7 KB Snatch
7 Overhead Squats
-complete right side then left

4 Rounds
30 Wall Balls
30 American Swings

3x3/3 Single Arm DB Sots Press
-build from last week

Tuesday 3.20.18

3 Sets
12 Skull Crushers
10 Ring Rows

3x5 Hang Power Clean

21-15-9
Squat Cleans (135/100)
Bar Facing Burpees
100 Double Unders Between Each Set

Wednesday 3.21.18

Back Squat
3x2 build
-build a little from last week

2x5 Strict HSPU

4 Rounds
:30 Max Row
:30 Rest

3 Sets
1/1 Single Arm Barbell Get Up
:60 Superman Hold
10 Strict Toes to Bar
7/7 Single Leg Bulgarian Split Squats

Thursday 3.22.18

3 Rounds
400m Run
50 Air Squats
-then-
2 Rounds
500m Row
50 AbMat Sit Ups
25 Deadlifts (95/75)
-then-
10 Rounds
7 Burpees
7 Toes to Bar

Friday 3.23.18

"18.5"

Saturday 3.24.18

9am
25 Minute AMRAP
3 Rounds
9 Snatch Grip Deadlift
6 Power Snatch
3 Overhead Squat
(135/95)
-then-
2 Rounds
15 Wall Balls
20 Box Jumps
50 Double Unders

10am
"18.5"

Sunday 3.25.18

Partner Work

© 2014 Farmhouse CrossFit. All rights reserved.