Week of March 18

Monday 3.18

*Kettlebell*

3 sets of:
20 KB Russian swings (72/53)
40m Perfect bear crawl
40 Double-unders
20 KB goblet squats
Rest 1-2 minutes

6 rounds for quality:
6 DBL KB OH press (53/35)
6 Strict pull-ups

*Functional Movement*

4 sets of:
25 Barbell box step-ups (30/24)
25 Barbell sit-ups
:60 rest

10 minute AMRAP for quality:
3 Barbell Turkish get-ups (R)
5 Javelin press (R)
15 Barbell cossack squats (R)
3 Barbell Turkish get-ups (L)
5 Javelin press (L)
15 Barbell cossack squats (L)

*CrossFit*

4 sets of:
5.5.5 Deadlifts @ 75% of 1RM

6 rounds of:
8 DBL KB push press
8 Deadlift @ 50% 1RM
8 Toes to bar

*Strength*

5x3 Overhead squat
^heavier than last week

3 sets of:
8/8 Bulgarian split squat
10 Sandbag squats

3 sets of:
Max effort wall sit w/ sandbag

Tuesday 3.19

*Functional Movement*

6-3-2-2-1-1 Paused (3 sec) back squat
^working from 65% to 85%

3 sets of:
3 Strict pull-up
:30 Single-arm dead hang (R)
3 Strict chin-up
:30 Single arm dead hang (L)

*CrossFit*

Take 15-18 minutes to build to a heavy 3RM Snatch
^must be 3 reps unbroken

13 Minute AMRAP
13 Hand-release pushups
26 Box jumps
39 Double-unders
*On every minute: 1 snatch at 185/135#

Wednesday 3.20

*Functional Movement*

3 sets of:
20m Single-arm KB lunge and press (R)
20m Single-arm KB lunge and press (L)
Rest :30

3 sets of:
8/8 Banded Tempo Pallof Press (2 sec out, 2 sec hold, 2 sec in, 2 sec hold)
8/8 Single-arm ring row (2 sec hold at chest)
Rest :30

Rowing:
1000m for time
Rest 1:1
500m for time

*CrossFit*

Take 20 minutes to work to a heavy:
2 cleans + 1 split jerk

6 rounds for time:
6 Strict handstand push-ups
60 Double-unders
6 Cleans (225/185)

*Strength*

5x3 Deficit deadlift
^must maintain form

3 sets of:
200m row
20 KB Russian swings (HEAVY)

3 sets of:
20/20 Banded hamstring curls

Thursday 3.21

*Kettlebell*

4 Minute AMRAP
1 Uneven KB push-up to snatch (53/35) +
1 single-arm KB thruster
^alternate arms

Rest 1 minute

4 Minute AMRAP
4 KB squat cleans +
4 Russian swings

Rest 1 minutes

4 Minute AMRAP
8 KB hang clean (R)
8 KB push press (R)
8 KB hang clean (L)
8 KB push press (L)
Rest as needed

1 Tabata of:
Hollow hold
Directly into:
1 Tabata of:
Glute bridge hold
^Make sure to brace core first, then bridge

*CrossFit*

Take 15 minutes to work pull-up and/or muscle up progression

3 rounds of:
20 front squat (95/65)
15 push press
20 Cal row
10 Thruster
Rest 2 minutes

*Strength*

5x3 Strict press
^heavier than last week

5 sets of:
5/5 Javelin press
8 Pull-ups
40m Bottoms-up KB carry (AHAP)

Friday 3.22

*Kettlebell*

4 sets of:
40m DBL KB OH walk (HEAVY)
40m DBL bottoms-up KB 90/90 carry (light)
4/4 KB Turkish get-ups (HEAVY)
Rest as needed

4 rounds for quality:
8 KB bottoms-up curl
8 KB bottoms-up squat
8 KB halo
8 Diamond push-ups

*Functional Movement*

5 sets of:
3 Single-arm KB reverse lunge + side lunge + pistol squat

5 rounds for quality:
10 Strict ring dip
10 Medball vertical toss
10 Sandbag squats
10/10 Medball OH press

*CrossFit*

19.5

Saturday 3.23

*Functional Movement*

Take 20mins to work to a heavy:
1 strict press + 3 push press + 3 push jerk

15 Minute AMRAP for quality:
12 Plate ground to overhead (45/25)
10m OH plate lunge
12 Plate plank step-ups
10M OH plate lunge
250/200m row

*CrossFit*

4 rounds of:
15 Pull-ups
15 Wall balls (20/14)

Directly into
30 Burpee deadlifts w/ DB/KBs

Directly into
4 rounds of:
15 Abmat sit-ups
15 Wall balls

Directly into
60 Alternating snatch (DB/KB)

*Strength*

Weekly Make Up

Sunday 3.24

*CrossFit*

Partner Designed Workout

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