Farmhouse Crossfit

Dedication. Passion. Success.

Week of June 4

Monday 6.4.18

EMOMx6
Odd: 5 Heavy KB Push Press
Even: 3/3 Windmills

3x3 Deadlift

3 Rounds
21 Toes to Bar
12 HSPU

Tuesday 6.5.18

5 Sets
25 Hollow Rocks
12 Banded Reverse Fly

3 Sets
Run 400m
Row 200m
Rest 2:00

2 Rounds
50 Air Squats
25 Box Jump Overs (24/20)

Wednesday 6.6.18

EMOMx5
2 Front Squats 5% Heavier Than Last Week

4 Sets
5 Stage Shuttle Sprint
8 TnG KB Swings
12 Ring Rows

5 Minute AMRAP
2 Lap
AMRAP Power Snatch (75)

Thursday 6.7.18

3 Sets
5 Seated Box Jumps
12 Weighted Knees to Chest

3-3-2-2-1-1
Hang Power Clean

For Time
250m Row
12 Burpee Box Jump Overs
30 Thursters *at 50% of best thruster
12 Burpee Box Jump Over
200m Run

Friday 6.8.18

Quickly Build:
1 Power Jerk + 1 Split Jerk

"Don't Drop Karen"
150 Wall Balls
-each drop results in a 40m bear crawl

Saturday 6.9.18

9am: Unannounced.

10am-2pm: Three Series

Sunday 6.10.18

Partner Work.

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