Farmhouse Crossfit

Dedication. Passion. Success.

Week of May 7

***Weekly challenge: Take time this week to evaluate your training, eating and your programs.***

Monday 5.7.18

5 Minute Max Reps
KB Snatch (53/35)

21-15-9
Power Cleans (135/95)
Ring Dips

Est 8 Rep Max Powel Raise per side

Tuesday 5.8.18

2:00 Max Push Ups
rest 2:00
2:00 Max Push Ups

Run 800m
Rest 1/2
Run 800m

7 Minute AMRAP
30 Alternating DB Snatch
15 Burpees over Dumbbell

Wednesday 5.9.18

Est 2 Rep Max Back Squat

3 Sets
Max Effort HS Work
-this can be HS Push Ups, Walking, Holding

3 Sets
12/12 Overhead Reverse Step Lunges
5 Strict Toes to Bar
5 Strict Pull Ups
:45/:45 Single Leg 1/4 Squat Balance
30 Hollow Rocks

Thursday 5.10.18

Est Max Deadlift

3 Sets
8 Nordic HS Curls (:03 Lower)
1:00 Forearm Plank

For Time
400m Run
30 Clean & Jerks
400m Run
30 Burpees

Friday 5.11.18

Est Max 3 Rep Push Press

"Filthy Fifty"

Saturday 5.12.18

3 Rounds
21 Med Ball Sit Ups
30 Air Squats
-then-
4 Rounds
21 Wall Balls
200m Run with Wall Ball
-then-
3 Rounds
15 Med Ball Cleans
15 Push Press (135/100)
-then-
4 Rounds
15 Deadlifts *same weight as above
10 Ball Slams

Sunday 5.13.18

Partner Work

 

 

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