Farmhouse Crossfit

Dedication. Passion. Success.

Week of March 5

Monday 3.5.18

3 Sets
4/4 Complex per Side: 1 KB Snatch+1 OHS
12 Rower Walk Outs

10 Rounds
10m Shuttle Sprint (10m mark-5x down and back)
10 Jumping Goblet Lunge (45/35)

3x8 Front Rack Sots Press

Tuesday 3.6.18

3 Sets
12 Seated Banded Face Pulls (z-sit)
10/10 Single Arm Push Ups

3x8 Seated Barbell Press

21-15-9
Clusters (115/85)
American Swings (72/53)

Wednesday 3.7.18

3x 2 Front Squat+1 Jerk

3x3 Snatch Balance

3 Rounds
:30 Max Box Jumps
:30 rest

3 Sets Fast
4/4 Cossack Squat
:60 Heavy Weighted Wall Sit
1 Chair Sit Rope Climb or :30 Chair Sit Hang +8 Strict Pull Ups

Thursday 3.8.18

3 Rounds
300m Row
100 Double Unders
-then
2 Rounds
80m Broad Jumps
35 Wall Balls
-then
10 Rounds
10 Supermans
15 AbMat Sit Ups

Friday 3.9.18

"18.3"

Saturday 3.10.18

9am
10 Minute AMRAP
9 Deadlifts
12 Hang Power Cleans
15 Shoulder to Overhead (115/85)
-rest 5 minute
10 Minute AMRAP
9 Pull Ups
12 Push Ups
15 Air Squats

Row 1000m All Out

10am
"18.3"

Sunday 3.11.18

Partner Work
 

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