Week of April 22

CrossFit

Monday 4.22

Take 16 minutes to perform 8-10 sets of:
1 Power clean + 1 Power jerk + 1 Squat clean + 1 Split jerk
^Begin sets at approx 60% and build by 2%ish each set
^May drop the barbell between the PJ and SC

For time:
100 Russian KB swings (72/53)*
*every time the athlete breaks, the athlete must complete 7 medball slams

Tabata Core per coach's discretion

Tuesday 4.23

5-2-3-2-1 Bench press
Then,
1 set of:
Max reps at 50% of ^1rep

28-24-20-16
Calorie Row*
Wallballs (20/14)
Single-arm DB hang clean and jerk** (50/35)
*Can sub 400-300-200-100m run in for Cal row
**split as needed, but must perform equal reps per arm

Wednesday 4.24

3 sets:
8 Seated Dbl DB arnold press
6 Weighted ring dip
4 Weighted chin-up

EMOM x 20
M1) 20 ring rows
M2) 20 Abmat sit-ups
M3) 20 Air squats
M4) 20 push-ups
M5) 200m Run

Thursday 4.25

Take 10 minutes to practice handstand hold/taps/walk/obstacles

4 rounds for quality:
20m/20m KBorDB farmers/waiters carry
6/6 KB Mixed rack overhead RNT reverse lunge
12 KB deadbug w/ banded feet
:40 sec Handstand hold

20-16-12
Toes to bar
Split stance DB deadlifts (50/35)

Friday 4.26

4 sets (building):
1 Tempo front squat (33x1) + 2 front squat

4 rounds for time:
20/16 cal row
10 Dbl DB hang snatch (50/35)
10 Dbl DB front squats
Rest 2 minutes between rounds

Saturday 4.27


3 rounds of:
3 minute AMRAP
12 Shoulder to overhead (45/35)
9 Abmat sit-ups
6 Thrusters
Rest 1 minute between rounds

3 rounds of:
3 minute AMRAP
12 Air squat
9 Pull-ups
6 Burpee over bar (lateral)
Rest 1 minute between rounds

3 rounds of:
3 minute AMRAP
12 backsquats
9 Hang power snatch
6 Back-racked alt reverse lunge
Rest 1 minute between rounds

*resume AMRAP where you left off
*35 minutes total

Sunday 4.28

Partner/Team WOD!

Strength

Day 1

4 sets of:
2 Tempo back squats* @ 44x1
30 Jumping lunges
*attempt to increase # from last week

4 sets of:
10 Sandbag cleans
40m Sandbag carry

3 sets of:
:60 Ring plank

Day 2

5 sets of:
2 Jerks w/ 3 second pause in catch position

4 sets of:
Max effort push press (115/75)
Max effort ring dips
:60 Rest

Accumulate 50 GHD sit-ups

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 barbell roll-outs

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