Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 28

Monday 8.28.17

3 Sets
500m Row
20 Lateral Box Step Overs (24/20)
75 Boxer Single Skips
Rest 2:30

3 Sets (NFT)
7/7 Crossbody KB Deadlift
14 Heavy Glute Bridge (shoulders on bench)

Tuesday 8.29.17

5-5-5-5-5
Push Press *from floor

3 Sets
:20/:20 Single Leg Bottom of Push Up Hold
7 Wide Grip Chest to Bar Pull Ups

24-18-12
Burpees
Power Cleans (135/105)

Wednesday 8.30.17

Build to 5 Rep
Snatch Balance
-if time allows, work at 90% for few sets

4 Rounds
100 Double Unders
20 Alternatingm Pistols
15 Toes to Bar

Thursday 8.31.17

5-5-5-5-5
Front Squat

7 Rounds
400m Run
15 Snatch Balance (115/95)

Friday 9.1.17

5-5-5-5-5
Bent Over Row

5 Sets
100 Single Skips
:15/:15 Star Plank
20 WTD Hollow Rocks
10m Walking Good Mornings
(:30 rest/1:00 rest)

Saturday 9.2.17

30 Min to Complete
10-20-30-40-50
DB Snatch (50/35)
4ft "Turn Around" Burpees
Remaining Time: 200m Sprints
(resting :30 after each effort)

Sunday 9.3.17

Partner Work!

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