Farmhouse Crossfit

Dedication. Passion. Success.

Week of May 14

***Weekly Challenge: Spend at least 15-20 minutes each day getting OUT SIDE***

Monday 5.14.18

3 Sets with KB
4 DBL Front Squats
4 DBL Cleans
4 DBL Jerks

3x8 WTD Pull Ups
1:00 Rest

3 Rounds
400m Run
20 Burpee Box Jumps (24/20)

Tuesday 5.15.18

4 Sets
10 Rower Pike Ups
5/5 Single Arm Push Ups

Run 3x2 Laps
Rest 2:00

7 Rounds
3 Heavy Power Cleans (75%)
12 Jumping Wall Balls (20/14)

Wednesday 5.16.18

EMOMx5
2 Back Squats at 65% of last week's 2 rep

5 Sets
500m Row
20m/20m Lateral *Perfect* Bear Crawl
-rest 1:00

5 Minute AMRAP
50 Double Unders
20 American Swings (53/35)

Thursday 5.17.18

3 Sets
5/5 Single Leg Roman Deadlifts
12/12 Side Plank Reach Through

3-3-3-3-3
Overhead Squats

For Time
50 Wall Balls
25 Pull Ups
10 Overhead Squats *65% of today's best 3

Friday 5.18.18

Quickly Build
2 Rep Max Bench Press
*no bounce in the bottom

For Time
50 Clapping Push Ups
50 Air Squats
30 Pull Ups
30 Deadlifts *100% of 2 rep bench
400m Run

Saturday 5.19.18

9am
Unannounced Workout

10am
Three Series Olympic Weightlifting

Sunday 5.20.18

Partner Work

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