Farmhouse CrossFit

CrossFit and Performance Lab

Week of November 20

Monday 11.20.17

5 Working Sets
1 High Hang Clean
1 Hang Clean at Knee
1 Clean
1 Push Press
1 High Hang Clean
1 Hang Clean at Knee
1 Clean
1 Push Jerk
1 High Hang Clean
1 Hang Clean at Knee
1 Clean
1 Split Jerk

Tuesday 11.21.17

Barbell Z-Press
5-5-4-3-3

Tabata:
Barbell Curl and Press

2 Rounds
41 Wall Balls (20/14)
100 Double Unders

Wednesday 11.22.17

12.2

AMRAP 15 Minutes
9 Deadlifts (155/100)
12 Push Ups
15 Box Jumps (24/20)

9 Minute AMRAP *85% effort
12 Abmat Sit Ups
10 Leg Levers *holding on rig
1:00 Reach Out Plank

Thursday 11.23.17

NO CLASSES

Friday 11.24.17

9:30 AM CLASS ONLY

3 Sets
20m Walking Good Mornings
9/9 Single Leg Box Jumps
6/6 Single Leg Bench Glute Bridge
*perform at a walk through pace

EMOMx18
Even: 15 Burpees
Odd: 3 Heavy Power Cleans

Saturday 11.25.17

9 AM Class-  10 AM- OPEN Gym

5 Rounds
Every 2:00 Complete:
25 Wall Balls (20/14)
40m Shuttle Sprint
-rest 5 min
5 Rounds
Every 2:00 Complete
25 American Swings (72/53)
150m Row

Sunday 11.26.17

Partner Workout

 

 

 

© 2014 Farmhouse CrossFit. All rights reserved.