Farmhouse Crossfit

Dedication. Passion. Success.

Week of April 23

***This week there will be no use of: Knee sleeves, wrist wraps, or belts!***

Monday 4.23.18

3 Building Sets
2 Turkish Get Ups per Side
-use more odd objects

12 Minute AMRAP
8 Power Cleans (135/100)
25 Double Unders
3 Muscle Ups

3x3/3 Bottoms Up Windmill

Tuesday 4.24.18

4 Sets
8 Diamond Push Ups
10 Cal Row-no legs

4 Sets
400m Run
10 Breathes

9 Rounds
50 Double Unders
12 Alternating DB Snatch (50/35)

Wednesday 4.25.18

3 Sets
Max HS Hold
:30 Feet on Wall High Plank

3 Sets
4 Double Taps (1 chest to bar + 1 Toes to Bar)
20 Wall Ball 4ft Sit Ups
5/5 Crossbody Deadlift
8/8 Side Plank Ring Pull Ins

Thursday 4.26.18

5x2 Sumo Deadlift
85% + Red Band
:20 Rest

3 Sets
12 Nordic HS Curls
8/8 Foot On Bench Single Leg Glute Bridge

For Time
2 Rounds
15 Power Clean & Jerks (135/100)
400m Run

Friday 4.27.18

5x2 Dumbbell Push Press
*tempo at :03 down

5 Rounds
2 Lap Run
30 Plate Ground to Overhead (45/35)
15 Box Jump Overs

Saturday 4.28.18

*This workout will not be released!

Sunday 4.29.18

Partner Workout

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