Farmhouse Crossfit

Dedication. Passion. Success.

Week of April 9

Monday 4.9.18

3 Sets per Side
4 KB Clean
4 KB Front Squats
4 KB Push Jerks

4 Rounds
15 Hang Power Snatch (75/55)
45 Double Unders
9 Muscle Ups

3x3 Sots Press

Tuesday 4.10.18

3 Sets
8 Hangs Together Knees to Elbow
8/8 Single Arm DB Snatch

4 Sets
:60 All Out 5-10-20m Shuttle Sprints
10 Breathe Recovery

9 Rounds
9 Burpees
9 Wall Balls (20/14)

Wednesday 4.11.18

Paused Back Squat
3x2

3x5 Deficit HSPU
-strict if possible

4 Minute AMRAP
Double Unders
-each break 1 Burpee

3 Sets
20 Landmine Rotations
10 Rower Walk Out w/ Pushup at End
8/8 Single Leg RNT Step Up
20 Hollow Rocks

Thursday 4.12.18

5x2 Sumo Deadlift
65% + Red Band
:20 Rest

3 Sets
:30/:30 Archer Plank
10 Rower Pike Ups

For Reps & Time
Tabata Deadlifts at 75% of Todays Sumos
Immediately Into:
Tabata Air Squats
Immediately Into:
Run 1200m

Friday 4.13.18

5x2 Dynamic Push Press
-build from last week

30 Rounds
1 Power Clean (225/155)
3 Chest to Bar Pull Ups
5 Wall Balls

Saturday 4.14.18

25 Minute AMRAP
3 Rounds
4 Deadlifts (85%) or 12 Deadlifts (45%)
15 Toes to Bar
20 DB Overhead Squats (50/35)
-then-
20 Burpees
35 Kneeling Jumps
50 Box Jumps

Sunday 4.15.18

Partner Work
 

 

 

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