Week of October 22

Monday 10.22

*Kettlebell*

EMOMx12
Even: 8 Ankles to Bar
Odd: 10 DBL KB Thrusters

4x:50 Max Effort Rotating Ring Rows
1:300 Rest

3 Sets
1:00 Paralette Flutter Kick
7/7 Single Arm DB Fly

*Functional Movement*

4 Sets
7 KB Bench Press
7 Ring Dips

5-6 Sets
:30/:30 Side Plank Knee Pull In
12 ATW Toes to Bar- Build
12/12 Archer Push Ups

4 Rounds
8 Strict Press 50% of Body Weight
10 Push Ups
12 Barbell Curls

*CrossFit*

For Time
100 Overhead Squat (75/55)
100 American Swings (53/35)
100 Box Step Ups- WTD (53/35)

*Strength*

10x1 Snatch + Snatch Balance @50%

5x3 Back Squat @70%

4 Sets
15 Cal Row
10 Goblet Squats (75/55)

Tuesday 10.23

*Functional Movement*

12x100m Row

Rest 1:1

2 Sets
:45 Quadruped Hold
15 Hollow Rocks
12 Tall Kneeling Band Pull Aparts

3 Rounds
20 Cal Row
15 Thrusters (95/65)

*CrossFit*

3-2-1-3-2-1
Power Cleans

5 Rounds
15 Power Cleans (135/95)
15 Bar Facing Burpees

Wednesday 10.24

*Functional Movement*


Build to A heavy 5 Rep "Curtis P"

3 Sets Hard
12 Paused Goblet Squats
9 Cal Row
6 Tall Box Jumps

2 Sets
40m Bear Crawl Drag
:30 Rest
15 Strict Burpees
:30 Rest
100 Double Unders
1:30 rest

*CrossFit*

5x5 Thrusters

12 Minute EMOM
7 Box Jumps (24/20)
15 Air Squats

*Strength*

10x1 Clean and Jerk @60%

4x3 Clean Grip Deadlift @80%

5 Sets
10 Sandbag Squats
40m Carry

Thursday 10.25

*Kettlebell*

10 sets every :45
8 DBL Clean and Jerk- build from last week- one more week

2-2-2-2- carry on until 2 rep max est

Barefoot Front Squat

5 Sets
12 Rower Pike Ups
15 Russian Twists per side

*CrossFit*

7-7-7
Hang Snatch

21-15-9
Wall Balls (20/14)
Deadlifts (275/185)

*Strength*

8x1 Power Snatch @55%

8x1 Power Clean and Power Jerk @55%

Tabata
Cal Row

Friday 10.26

*Kettlebell*

Push Press
5x3
-heavy

EMOMx10
Odd: 2 DBL Get Ups
Even: 7 Parallete Plank Throughs
-build from last week

5 Sets
12 Push Up on Dumbbells
15 Heel Taps

*Functional Movement*

3 Sets
7/7 Jumping Bulgarian Split Squat
30 Alternating Hands Russian Swings

5 Sets
10 DBL DB Snatch
20 DB Push Press
40 Double Unders
1:00 Rest

*CrossFit*

5 Rounds
10 Pull Ups
20 Push Press (95/65)
20 Step Out Lunges (back rack 95/65)
10 Power Snatch (95/65)

Saturday 10.27

*Functional Movement*

3 Sets
12 ATW Knees to Elbow
8 Heavy TNG Russian Swings

4 working sets
1 Legless Rope Climb
12 Ring Push Ups- Loaded

15 Minute AMRAP
12 Burpees
200m Row
15 KB Snatch (53/35)
200m Row
36 Double Unders

*CrossFit*

Unannounced.

*Strength*

Weekly Make Up

Sunday 10.28

*CrossFit*

Partner Designed Workout

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