Farmhouse Crossfit

Dedication. Passion. Success.

Week of April 30

**Try to remove any sort of wearable electronic from your life for the week***

Monday 4.30.18

3 Sets
8/8 KB Snatch
6/6 Cossack Squat

12 Minute AMRAP
12 Alternating DB Snatch (50/35)
12 Overhead Squats (50%of best, do not exceed 155/105)
4 Muscle Ups

3x8 Rotating KB Press

Tuesday 5.1.18

4 Sets
12 Banded Tricep Press Downs
10 Banded Face Pulls

5 Sets
200m Run
5 Breaths
300m Row
10 Breaths

4 Rounds
4 DB Power Clean Right
4 Front Rack Lunge Right
4 Front Squat Right
4 Push Press Right
4 DB Power Clean Left
4 Front Rack Lunge Left
4 Front Squat Left
4 Push Press Left

Wednesday 5.2.18

Paused Back Squat
3x2
-near max loading

3 Sets
:45/:45 Single Leg Parallel Balance
8/8 Renegade Rows
1:00 Wild Boar Crawl (45/35) -slow movement
5/5 Crossbody DB Muscle Snatch

Thursday 5.3.18

5x2 Sumo Deadlift
95% + Red Band
:20 Rest

3 Sets
10 Nordic Hamstring Curls (:03 down)
8/8 Single Leg Squat

For Time
9 Single Arm DB Thrusters Right
21 Pull Ups
9 Single Arm DB Thrusters Left
21 Pull Ups
15 S.A. DB Thrusters Right
15 Pull Ups
15 S.A. DB Thrusters Left
15 Pull Ups
21 S.A. DB Thrusters Right
9 Pull Ups
21 S.A. DB Thrusters Left
9 Pull Ups

Friday 5.4.18

5x4 DB Push Press
(tempo- :03 pause overhead, :03 lower)

5 Rounds
400m DB Run (50/35)
40m DB Goblet Lunge
20 Burpees Over DB

Saturday 5.5.18

This workout will not be released.

Sunday 5.6.18

Partner Work!

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