Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 30

Monday 10.30.17

Build to Perfect
2 Hang Power Snatch + 1 Snatch Balance + 2 Hang Snatch

7 Rounds
7 Chest to Bars
7 Thrusters (115/85)

Tuesday 10.31.17

4-2-4-2
Split Jerk

3 Rounds
12 Bench Press Ups
5/5 Wall Sit Single Arm Press

5 Rounds
12 Wall Balls
12 Box Jumps (30/24)

Wednesday 11.1.17

4 Rounds
200m Row
20 Russian Walking Swings
2 Wall Walks *10 sec pause at top
1:00 Rest

3 Rounds
1 DBL TG-Up-8 DBL KB Snatch-1 DBL TG-Down
60m Bear Crawl *1:00 pause at 20m & 40m in Bear Plank

Thursday 11.2.17

4-2-4-2
Back Squat

27-21-15-9
Single Arm DB Snatch
Single Arm OH Walking DB Lunge *alt arms as needed
35 Double Unders

Friday 11.3.17

20 Minutes to Est
Heavy Clean & Jerk

3 Rounds
15 KB Deadlifts Right
15 KB Deadlifts Left
12 Single Arm Swings Right
12 Single Arm Swings Left
9 KB Snatch Right
9 KB Snatch Left
(72/53)

Saturday 11.4.17

5 Rounds
Every 2:00 Complete
15 Power Snatch (75/55)
15 Wall Balls
-rest 5 min
5 Rounds
Every 2:0 Complete
15 Hang Squat Cleans (75/55)
15 Toes to Bar

Sunday 11.5.17

Partner Work!

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