Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 21

Monday 8.21.17

3 Sets
800m Run
150 "Boxer" Single Skips
10 Burpees, No Jump
Rest 1:1

3 Sets (NFT)
8/8 Bulgarian Split Squats
:45 Extended Reach Plank

Tuesday 8.22.17

1-1-1-1-1
Power Jerk
*no misses

3 Sets (NFT)
8 I-T-Y
5/5 Single Arm KB Bottoms Up Bench Press

15-12-9
Thrusters (135/105)
Squat Cleans

Wednesday 8.23.17

Build to 5 Rep
Snatch Drop
*work at 90% after est max for up to 5 sets

5 Rounds
300m Run
1:00 Bodyweight Deadlift Hold
7/7 Off Height Push Up

Thursday 8.24.17

1-1-1-1-1
Back Squat
*no misses

20 Min AMRAP
50 Double Unders
20 Overhead Squats (135/105)
40 American Swings (53/35)

Friday 8.25.17

1-1-1-1-1
Power Clean

5 Sets
200m Row
:45 30" Feet Elevated Shoulder Taps
12 Body Saws
1:00 Scissor Kicks
(:30 rest between movements, 1:00 rest between sets)

Saturday 8.26.17

Gym Closed for "Harvest Season Throwdown"

Sunday 8.27.17

Partner Work.

 

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