Farmhouse Crossfit

Dedication. Passion. Success.

Week of June 18

Monday 6.18.18

EMOMx6
Odd- 20 Russian Swings
Even- :40 Alternating Plank Up

5x1 Deadlift
*Heavy, 85% or above on all reps

5 Rounds
200m Run
20 Wall Balls
40m Walking Lunge

Tuesday 6.19.18

3 Sets
8 Strict Pull Ups
35 Russian Twists

4 Sets
2 Lap Run
200m Row

3 Rounds
12 Toes to Bar
25 Strict Press (45/35)

Wednesday 6.20.18

EMOMx5
2 Front Squats
*near max

4 Sets (not for time)
12 Cal Row
8 Box Step Overs *KB in each hand
5 Push Press *heavy, use rig

4 Minute AMRAP
500m Run
Max Front Squats (95/65)

Thursday 6.21.18

3 Sets
4 Tall Box Jumps
40m Farmers Carry (KB or DB in each hand)

5-4-3-2-1
Overhead Squat

For Time
200m Row
300m Run
30 Deadlifts at 100% of 1 rep OHS
300m Run
200m Row

Friday 6.22.18

Quickly Build
10 Push Ups- Directly into 1 Split Jerk

12 Minute AMRAP
1,2,3,4,5,6,7,8...
Thrusters (155/105)
Bar Facing Burpees

Saturday 6.23.18

9am-Unannounced.

10am-2pm "Three Series"

Sunday 6.24.18

Partner Work.

 

 

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