Farmhouse CrossFit

CrossFit and Performance Lab

Week of December 4

Monday 12.4.17

5 Hard Efforts
Row 12 Cals
7 Power Snatch
4 Overhead Squat (build over 5 efforts)
2:00 rest between sets

3 Min AMRAP
Toes to Bar
*each break 3 strict pull ups

Tuesday 12.5.17

Every :30 for 8 Minutes
1 Push Press from the Floor *at least weeks best set of 3

EMOMx20
8 Wall Balls (20/14)
8 Burpees

Wednesday 12.6.17

13.2
10 Min AMRAP
5 Shoulder to Overhead
10 Deadlifts (115/75)
15 Box Jumps (24/20)

12 Min AMRAp 85%
7 2-for-1 Wall Balls
10 Clapping Push Ups
25 Double Unders

Thursday 12.7.17

Front Squat
4-4-4-3-2-2

10 Rounds
12 Push Ups
12 Hang Power Cleans (95/70)

Friday 12.8.17

3 Sets
8 DBL KB Clean & Press
12 Ring Dips
1:00 Max Double Unders
*perform at a walk through pace

EMOMx18
Even: 17 Burpees
Odd: 3 Heavy Front Squats

Saturday 12.9.17

5 Rounds
2:00 to Complete
120 Double Unders
2:00 to Complete
30 Burpees
2:00 to Complete
400m/325m Row

Sunday 12.10.17

Partner Workout

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