Farmhouse Crossfit

Dedication. Passion. Success.

Week of June 25

Monday 6.25.18

EMOMx6
Even- 20 kb snatch alternate hands every 5 rep
Odd- :45 alternate feet fore arm plank

1-1-1-1-1- hang power clean
*all sets 85% or above

2 Rounds
80 DU
40 Wall Balls
20 Burpees

Tuesday 6.26.18

3 Sets
8 strict Chest to Bar Chin Ups
10/10 Whirly Dirly

4 Sets
Run 2 Lap
1:00 WTD Box Step Overs (light weight)

3 Rounds
25 Pull Ups
15 Thrusters 75/55"

Wednesday 6.27.18

EMOMx5
1 front squat
-maximal effort

4 Set- NFT
10 Cal- No Leg Row
10m- "Double Lunge" Walking Lunge
4x20m Shuttle Sprint
5 Strict Press- Heavy

4 Minute AMRAP
400m Run
200m Row
Max 2 for 1 Wall Balls

Thursday 6.28.18

3 Sets
4 Tall Box Jumps- Build
40m Doulbe Loaded Waiter Walk

5-4-3-2-1
Overhead Squat
-build from last week

For Time
100m Run
25 Burpee Deadlifts (155/105)
200m Run
20 Burpee Deadlifts
300m Run
15 Burpee Deadlifts
400m Run
10 Burpee Deadlifts
500m Run
5 Burpee Deadlifts

Friday 6.29.18

Quickly  Build
10 Strict Toes to Bar
3 Power Jerks

12 Minutes AMRAP
21 Box Jump Overs
15 Burpee Box Step Ups
9 Thrusters (155/105)

Saturday 6.30.18

Unannounced.

Sunday 7.1.18

Partner Work

 

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