Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 23

Monday 10.23.17

Build to Perfect
2 Hang Cleans + 3 Hang Power Clean

10 Rounds
10 Clapping Push Ups
10 Sumo Deadlifts (155/105)

Tuesday 10.24.17

5-1-5-1
Snatch Grip Push Press

3 Rounds
8 Paused Ring Dips
10 Rear Fly

5 Rounds
20 Med Ball Cleans (20/14)
10 Push Press (155/105)

Wednesday 10.25.17

4 Rounds
2 Lap Moderate Run
40m Single Racked KB Walk Right (heavy)
40m Single Racked KB Walk Left
:35 Hanging L-Sit
1:00 Rest

Thursday 10.26.17

5-1-5-1
Overhead Squat

5 Rounds
21 Burpees to Plate
15 Deadlifts (275/205)
30 Double Unders

Friday 10.27.17

Power Clean+Squat Clean+Jerk
5 Heavy Sets

3 Rounds
25 Wall Balls +11ft
25 American Swings (72/53)
9 Minute Cap

For Time
30 Burpee Chest to Bars
4 Minute Cap 

Saturday 10.28.17

10 Rounds
Every 2:00 Complete
8 Thrusters
8 Burpee Box Jump Overs
8 Power Cleans (115/85)

Sunday 10.29.17

Partner Work!
 

© 2014 Farmhouse CrossFit. All rights reserved.