Farmhouse Crossfit

Dedication. Passion. Success.

Week of April 16

Monday 4.16.18

3 Building Sets
3 Turkish Get Ups per side

15 Minute AMRAP
5 Deadlifts (315/235)
5 Muscle Ups
200m Row

3x3 Single Arm Tall Kneeling DB Press

Tuesday 4.17.18

3 Sets
10 Front Raises
8/8 Single Arm Ring Row

4 Sets
200m Row
8 Breaths Recovery

7 Rounds
7 Toes to Bar
7 Thrusters (135/100)
7 Burpees

Wednesday 4.18.18

Paused Back Squat
3x2
-build from last week

5-10 Minutes
Handstand Hold & Walk Work

3 Sets
20m DBL Overhead Lunge
12 DBL KB Front Rack Sit Ups
20 Supermans
:30/:30 Side Plank

Thursday 4.19.18

5x2 Sumo Deadlift
75% + Red Band
:20 Rest

3 Sets
12 Partner Nordic Hamstring Curls
12 Rower Walk Outs

For Time
2 Rounds
500m Row
25 Thrusters (65/50)
15 Chest to Bar Pull Ups

Friday 4.20.18

5x2 Dynamic Push Press

5 Rounds
25 Power Snatch (75/55)
100 Double Unders
25 Box Jump Overs

Saturday 4.21.18

25 Minute AMRAP
3 Rounds
4 Overhead Squats (155/105)
6 Hang Power Cleans
8 Front Squats
-then-
5 Rounds
150m Row
5 Pull Ups
10 Push Ups
15 Air Squats

Sunday 4.22.18

Partner Work!

 

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