Farmhouse Crossfit

Dedication. Passion. Success.

Week of June 11

Monday 6.11.18

EMOMx6
Odd- 1 TGU Per Side
Even- 7-9 Strict Pull Ups

3x2 Power Clean

4 Rounds
150m Row
12 Burpee Box Jumps
6 Box Step Ocers
1:00 Rest

Tuesday 6.12.18

5 Sets
15 Banded Sit Ups
20m/20m Overhead Waiter Plate Carry

4 Sets
Run 300m
75 Double Unders
1:00 Bear Plank

2 Rounds
40m Walking Lunge Goblet (50/35)
24 Toes to Bar

Wednesday 6.13.18

EMOMx5
2 Front Squats *5% heavier than last week

4 Sets
5 Stage Shuttle Sprint
7 Banded Sumo Deadlifts at 65%
8/8 3 Point Bent Over Row

5 Minute AMRAP
400m Row
AMRAP Power Cleans (135/95)

Thursday 6.14.18

3 Sets
8 Broad Jumps for Distance
12 WTD Knees to Chest (build)

3-2-2-2-1-1
Cluster

For Time
100 Double Unders
7 Burpee Pull Ups
30 Power Cleans at 60% of best cluster
7 Burpee Pull Ups
100 Double Unders

Friday 6.15.18

Quickly Build:
10 Diamond Push Ups directly into 1 Rep Bench

5 Rounds
15 Overhead Squats (95/65)
400m Run

Saturday 6.16.18

Unannounced.

Sunday 6.17.18

Partner Work.

 

 

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