Farmhouse Crossfit

Dedication. Passion. Success.

Week of September 10

Monday 9.10

*Kettlebell*

Est 1 Rep Turkish Getup

EMOMx8- at 50% of above
2 TGU Per Side

4 Sets
3 Heavy Front Squats
5/5 TNG KB SNatch

3x10 RDL with KB

*Functional Movement*

3x12 Tall Kneeling Arnold Press

5-6 Sets
5/5 Javelin Press
:45 Jumping Battle Rope Slam
7 Seated Good Mornings

5 Minute AMRAP
20 Alternaing DB Snatch
25 Double Unders

*CrossFit*

For Time
30 Power Snatch 95/65
400m Run
21-15-9
Thrusters 45/35
Pull Ups
400m Run
30 Clean and Jerks 95/65

*Strength*

5 Sets
3 Position Power Snatch (ground, below knee, mid thigh)
@75%

Back Squat
6x1 @85%

4 Sets
25/20 Cal Bike
40m Double KB FR Carry (72/53)
*knuckles must remain in contact on carry

Tuesday 9.11

*Functional Movement*

For Time
2k Row
1 MIle Run

4 Sets
5 squat broad jumps
10m shuttle
5 squat broad jump
10m shuttle
8 DB Thrusters
15m Waterbottle Bear Crawl

2 Rounds FAST
20 Burpees
10 Overhead Squats (155/105)
1:00 Rest"

*CrossFit*

3-2-1-3-2-1
Back Squat


4 Rounds
9 Hang Power Snatch 135/100
12 Wall Balls
35 Double Unders

Wednesday 9.12

*Functional Movement*

Est Max
Deadlift


3 Sets Hard
20 Alternating Jumping BB Lunge
12 Cal Row
5/5 Single Arm DB Push Press

Running:
3x800m
2:30 rest

*CrossFit*

7 Rounds
12 Bar Facing Burpees
12 Box Jumps
12 Deadlifts (155/105)
12 Air Squats

*Strength*

5 Sets
2 Position Power Clean (ground and below the knee)
@75-80%

Thursday 9.13

*Kettlebell*

4 Sets- Double KB
20 Snatch
3:00 Rest

5x5 KB Push Press

3 Sets
12 Banded Hollow Rock Pull Overs
8 GHD Hip Ext

*CrossFit*

3-2-1-3-2-1
Bench Press

3 Rounds
6 Minutes to complete
50 Thruster 45/35
30 Alternating DB Snatch 50/35
300m Run

*Strength*

5x3 Power Snatch @70%

4x2 Power Clean and Power Jerk @75%

5 Sets
10 Strict T2B
10 Goblet Squats (72/53)

Friday 9.14

*Kettlebell*

Sots Press
3x3

EMOMx10
Odd:12 DBL Clean and Jerk
Even: Rest

4 sets
8/8 Banded Bird Dog Pull
12 Rower Pike ups

*Functional Movement*

Box Squat
Est Max

5 Sets
200m Row
10 Burpee to Broad Jump (jump from landing position of Burpee)
12 Hang Cleans (full squat- build over sets)
2:00 Rest

*CrossFit*

3-2-1-3-2-1
Deadlift

21-18-15-12-9-6-3
Toes to Bar
American Swings 53/35

Saturday 9.15

*Functional Movement*

3 sets
12 Banded Sit Ups- Loaded with DB at Chest
1:00 Floor Plank

4 Working Sets
3 deadlifts + 3 Hang Power Clean

12 Minute AMRAP
1 Rope Climb
200m Overhead Plate Carry 45/35
15 Overhead Squat 105/80

*CrossFit*

EST MAX
Front Squat

For Time
400m Run
30 Reps at 75% of above
500m Row

*Strength*

Weekly Make Up

Sunday 9.16

*CrossFit*

Partner Designed Workout

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