Farmhouse Crossfit

Dedication. Passion. Success.

Week of August 13

Monday 8.13

*Kettlebell*

5 sets
3/3 Single Arm KB Press
14 Alteranting Renegade Rows

Every 2:00 for 5 Sets
4 Russian Swings
4 Snatch
4 Overhead Lunge
*Use DBL Bell

3 Sets
7 WTD Chin Ups
:45 Max Effort Russian Swings

*Functional Movement*

Bench Press
3x 3.3

5-6 Sets
12 Alternating Single Arm Push Ups
50 Double Unders or 15 Triple Unders
8 Pendlay Rows

EMOMx5
35 Double Unders
2 Heavy Power Cleans- build over 5 Minutes

*CrossFit*

Hang Power Clean
4-4-4-4-4-4-4

*Strength*

Snatch
3x3 @65%
3x2 @70%
3x1 @85%

Back Squat
3x3 @80%

Accumulate 4min Deadlift Hold

Tuesday 8.14

*Functional Movement*

Row
3x500m
:20 Rest
-after final 500 rest 3:00 before 1k
1x1000m

3 Sets
:45 Max Effort Row
7 Squat Broad Jumps
10 Diamond Push Ups

2 Rounds Fast
12 Walking Lunges
1:20 Unbroken Russian Swings (53/35)

*CrossFit*

5 ROunds
30 Wall Balls (20/14)
400m Run

Wednesday 8.15

*Functional Movement*

Sumo Deadlift- From 4'' Blocks
3x5.5

3 Sets Hard
7/7 Crossbody DB Step Ups
8/8 Split Stance Single Leg Deadlift- Light and Fast

Running:
4x300m
:20 Rest
then rest 3:00
1200m Time Trial

*CrossFit*

50 Double Unders
5 Snatch (135/95)
50 Double Unders
4 Snatch (145/105)
50 Double Unders
3 Snatch (165/125)
50 Double Unders
2 Snatch (195/145)
50 Double Unders
1 Snatch (225/155)

*Strength*

Clean
5x2 @70%
4x1 @75%
3x1 @80%

5 Sets
10 Sand Bag Squats
40m Bear Hug Carry
Rest 1-2 Min

Thursday 8.16

*Kettlebell*

4 Sets
3/3 Barbell Turkish Get Up
7/7 Single Arm Overhead KB Step Out Lunge

5 Sets
every 2:00
20 DBL KB Snatch

3 Sets
6 Sumo Deadlifts- Barbell- Build from last week
:45 Ring Plank- feet on 20'' box

*CrossFit*

5 Rounds
3 MInute AMRAP
3 Power Cleans (135/100)
5 Pistols
7 Toes to Bar
2:00 Rest

*Strength*

Power Snatch
3x3 @70%
3x2 @75%

Power Clean & Split Jerk
4x1 @65%
3x1 @70%

5 Sets
20/16 Cal Bike
Rest As Needed

Friday 8.17

*Kettlebell*

Back Squat
3x3

EMOMx10
Odd:15 Ring Push Ups
Even: 10 DBL Heavy Swings

4 sets
:45 Chair Hang
Max Effort V-Ups

*Functional Movement*

Paused Front Squat (2 Count)
5-4-3-2-2-2

5 Sets
20m Walking Lunge
12 DB Power Cleans
9 Ring Dips
2:00 Rest

*CrossFit*

Deadlift
10-1-20-1-30-1

Saturday 8.18

*Functional Movement*

4 sets
8 Strict Toes to BAr
10 Jumping Back Squats
12 False Grip Pull Ups

3 Heavy Sets
3 Hang Power Snatch

4 Rounds
100m Row
80m Heavy Farmers Carry
100m Row
1:00 Rest

*CrossFit*

7 ROunds
12 BUrpees
12 Walking LUnges
12 Push Ups

*Strength*

Weekly Make Up

Sunday 8.19

*CrossFit*

Back Squat
10-1-20-1-30-1

Class Chosen Partner Core Work

 

 

 

 

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