Farmhouse CrossFit

CrossFit and Performance Lab

Week of April 15

CrossFit

Monday 4.15

5-3-5-3-5-3 Strict press
*Working where each consecutive 5 and 3 rep # is heavier and heavier, from approximately 72% @ initial 5rep to 87% @ last 3rep

3 sets for quality:
16 Front squats (135/95)
8 Strict toes-to-bar
12 Push press
6 Strict toes-to-bar
8 Back-racked alt reverse lunge
4 Strict toes-to-bar
Rest 2 minutes

Tuesday 4.16

Every 90 seconds for 9 minutes (6 sets):
2 Hang snatch + 2 snatch
*increasing # each set, working to a heavy
*hang snatch unbroken, snatch can be broken

Directly into 5 minutes to establish:
Heavy 1RM snatch

Every 4 minutes for 16 minutes:
M1: max burpee DB deadlifts (50s/35s)
M2: max power snatch (135/95)
M3: max cal row
M4: rest

Wednesday 4.17

Take 15 minutes establish:
1 power clean + 1 clean

When the clock hits 15:00, begin:
"Holleyman"
30 rounds for time
5 Wall balls (20/14)
3 HSPU
1 Power clean (225/155)

Thursday 4.18

3 sets of:
8/8 Front-racked KB bulgarian split squats
:30 Rest
2/2 Heavy KB turkish get-ups
:15 Rest
20m Weighted box push (sprint!)
Rest as needed

3 sets of:
8 Nordic hamstring curls w/ partner
16 Wallsit Alt KB strict presses
Transition is rest period

2 sets of:
25 DB hammer curls
Max effort hollow hold
Rest as needed

Friday 4.19

6-4-3-2-2-1-1 Deadlift
*building to 88%ish of 1RM Deadlift

6 minute EMOM
6 Deadlifts (315/225)
6 Lateral burpee over bar
Rest 2 minutes, then
12 Minute AMRAP of:
60 Double-unders
10 Deadlifts (225/155)
6 Chest-to-bar pull-ups

Saturday 4.20

"A different kind of high"
20 minute AMRAP:
200m run
20 American KB swings (53/35)
20 Toes-to-bar
20 Single-arm KB thrusters
*Every other run performed with medball (20/14)

Sunday 4.21

Easter

CLOSED

Strength

Day 1

4 sets of:
3 Tempo back squats @ 44x1 (4 secs down, 4 secs hold, explode up, hold 1 sec)
*heavier than last week

Directly into:
30 Unbroken wallballs

4 sets of:
10 Front-racked barbell lunge
40m Sandbag carry

3 sets of:
:60/side uneven deadlift hold (plates on one side of barbell only)

Day 2

5 sets of:
3 Jerks
*pausing 3 secs in catch position

4 sets of:
5 KB banded to barbell strict press
10 DB bench press

Accumulate 4 minute ring support

Day 3

5 sets of:
2 Weighted pull-ups
20 Ring Rows

3 sets of:
12/12 Bent-over DB Row
20 Barbell Bicep Curls

Accumulate 50 GHD sit-ups

© 2014 Farmhouse CrossFit. All rights reserved.