Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 2

Monday 10.2.17

Build to Perfect Max
1 Snatch + 2 Hang Power Snatch

For Time
50 Box Jumps with Step Down (24/20)
100 Double Unders
50 Hang Power Snatch (55/75)

Tuesday 10.3.17

1-1-1-1-1
Bench Press

3 Sets
10 Front to Side Raise
8/8 Single Arm Ring Row

Wednesday 10.4.17

5 Sets
500m Row
10 Paused Goblet Squats
*pause for 2 full breaths: 2-4 second inhale, 2-4 hold, 2-4 sec exhale
1:00 High Plank
1:00 Rest

3 Sets
8 Jefferson Curls
10/10 Around the World Ball Slams

Thursday 10.5.17

1-1-1-1-1
Overhead Squat

5 Rounds
21 Toes to Bar
15 Thrusters (75/55)
9 Strict Pull Ups or 2 Rope Climbs

Friday 10.6.17

3 Sets
1.1.1 Hang Squat Clean
rest :15
10/10 Lat Pull Ups + Knees to Elbow
2:00 rest

3 Sets
10 Rower Pike Ups
8 Chair Sit Chin Ups
12/12 Side Plank Rotations
8/8 Single Leg Landmine Deadlifts

Saturday 10.7.17

10 Rounds
Every 3:00 Complete w/ Partner

8 Burpee Box Jump Overs (24/20)
8 Burpee Partner Deadlifts (245/175)
8 Burpee Pull Ups

*Reminder: NO 10AM CLASS!

Sunday 10.8.17

Partner Work!

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