Farmhouse Crossfit

Dedication. Passion. Success.

Week of October 28

Monday 10.29

*Kettlebell*

5 Sets per side
1 Get up
2 Bent Press
2 Press
4 Snatch
1 Get Down

5 Sets
8/8 Renegade Push Up Row
7/7 Single Arm Push Up

3 Sets
1:00 Paralette Flutter Kick
8/8 Single Arm Incline Bench Press

*Functional Movement*

5x3/3 Landmine Strict Press
:45 Battle Ropes between sets

5-6 Sets
:30/:30 Side Plank Knee Pull In
15 Hollow Rocks
20 Perfect Mtn Climbers

4 Rounds
8 Strict Press 50% of Body Weight
12 Ring Fall Outs
30 Arm Haulers

*CrossFit*

For Time
100 Thrusters (75/55)
100 Toes to Bar
100 Cal Row

*Strength*

1 RM Snatch

4 Sets
10 Strict TTB
10 BB Roll Out

Tuesday 10.30

*Functional Movement*

12x8 Cal Row
:30 Plank between sets

2 Sets
5/5 Get Ups- odd object
40m- Racked 1/4 Squat Walk
8/8 Archer Rows

4 Rounds
12 Ball Slams (40/25)
12 Box Jump Overs

*CrossFit*

7 Rounds
20 Overhead Squats (75/55)
12 Push Ups
20 Hang Power Cleans (75/55)
12 Pull Ups

Wednesday 10.31

What did the ghost bring to the party?…….

Boos.

*Functional Movement*

Build to a heavy Complex
3 Clean Deadlifts
3 Pendlay Rows

3 Hang Power Clean
3 Front Squats
3 Thrusters

3 Sets Hard
20 Banded KB Swings
12 Tall Kneeling Reverse Grip Press
1:00 Plank

7 Sets
8 Box Jumps
300m Row

*CrossFit*

5x5 Deadlift 75% or above

21-15-9
Hang Power Clean and Jerk (135/95)
Bar Facing Burpees

*Strength*

1 RM Clean and Jerk

4 Sets
10 Strict Pull Ups
10 GHD Sit Ups

Thursday 11.1

*Kettlebell*

10 sets every :45
8 DBL Snatch

In 15 Minutes:
Build to 1 Rep Front Squat

10 Sets every :40
3 Front Squats at 75%

5 Sets
5/5 KB Wind Mill
5 Seated to Stand up

*CrossFit*

5 Rounds
20- 2 for 1 Wall Balls
15 Push Press (95/65)
20 Back Squats

*Strength*

5 Sets
ME Unbroken Sandbag Squats
1 Min Rest
2 Min Max Effort Bike for Cals

5 Sets
ME Unbroken Strict Pull Ups
1 Min Rest
2 Min Max Distance Sandbag Carry

Friday 11.2

*Kettlebell*

Hang Power Clean
5x3

10 Sets
100m Row
:15 Rest
20 Heavy Russian Swings
:30 Rest

5 Sets
12 V-Ups
20m/20m Suitcase Carry

*Functional Movement*

3 Sets
10 Pause Front Squats
8/8 Paused Sliders

5 Rounds For Time Unbroken
20m Farmers Carry
5 DBL KB Clean
20m Front Rack Carry
5 DBL KB Snatch
20m Overhead Carry

*CrossFit*

20 Minute AMRAP
10 Power Snatch (135/95)
15 Clean and Jerks (135/95)
20 Deadlifts

Saturday 11.3

*Functional Movement*

3 Sets
3 Heavy Deadlifts
:60 Overhead Rope Hold

4 working sets
1 Legless Rope Climb
8 Muscle Ups

15 Minute AMRAP
8 Box Jumps
6 Burpees
4 Power Cleans (155/105)
-every 3 Rounds 300m Row

*CrossFit*

Unannounced.

*Strength*

Weekly Make Up

Sunday 11.4

*CrossFit*

Partner Designed Workout

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