Week of December 31

Monday 12.31-Tuesday 1.1

Closed.

Happy New Year!

Wednesday 1.2

*Functional Movement*

5-5-5-5-5 Deadlift (double overhand grip)

4 sets
6/6 Single arm front rack KB squats (HEAVY)
rest 30 secs
6/6 single arm front rack KB rev Lunge (HEAVY-ISH)
Rest 2mins

6min AMRAP
12 Push Press (95/65)
12 Bent Over Barbell Row (double supinated grip)

*CrossFit*

Work to a 2RM Squat Clean (20min cap)
- no more than 2 misses

12 minute AMRAP
2 Power Clean @ 70% of ^
4 Bar Facing Burpee
8 HSPU
16 Pullups

*Strength*

1 RM OHS

4 Super Sets
5/5 Crossbody Step Ups
15 Squat Jumps
1 Min Rest

50/40 Cal Bike For Time

Thursday 1.3

*Kettlebell*

4 Sets
3/3 Barbell Turkish Get Up
7/7 Single Arm Overhead KB Step Out Lunge

5 Sets
every 2:00
20 DBL KB Snatch

3 Sets
6 Sumo Deadlifts- Barbell- Build from last week
:45 Ring Plank- feet on 20'' box

*CrossFit*

Rowing Sprint intervals
600m, rest 2 mins
500m, rest 1:30 mins
400m, rest 1 minute
300m, rest 30 seconds
200m, rest 30 seconds
100m, done.

For Time
50 DUB Buy-in
Then: 5 Rounds
7 Snatch Deadlift (95/65)
7 Hang Power Snatch
7 Overhead Squat
Then:
50 DUBs Buy-out

*Strength*

1 RM Weighted Pull Up

3 Sets
Max Effort Pull Ups @75% of 1RM

5 Sets
10/10 DB Bent Over Row
10 Strict TTB

Friday 1.4

*Kettlebell*

Back Squat
3x3

EMOMx10
Odd:15 Ring Push Ups
Even: 10 DBL Heavy Swings

4 sets
:45 Chair Hang
max effort v-ups

*Functional Movement*

5-4-3-2-1 Bench Press working up to a heavy 1RM for the day

4sets
200m row
20 Alt KB goblet box step-ups
10/10 single arm ring row
1 min rest

*CrossFit*

Work to a 3RM Front Squat (20min cap)

5 Rounds
500m row
10 Hand-release Push Ups
10 Box Jumps (24"/20")

Saturday 1.5

*Functional Movement*

3 sets
3.3.3 strict BB press2 mins rest

5x10 back squats @ 60ish% of 1RM
rest 1 min

4sets (fast, with pep in our step!)
15 DB Arnold press
30 Alt DB curl
(as little rest as possible)

*CrossFit*

7 Rounds
10 T2B
20 American Swings (53/35)
30 Wallballs (20/14)
:40 sec Handstand Hold

*Strength*

Weekly Make Up

Sunday 1.6

*CrossFit*

Partner Designed Workout

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