Week of May 27

CrossFit

Monday 5.27

MEMORIAL DAY

"Murph"
For time:
1 Mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile run
*complete with 20/14# vest if you have one

Tuesday 5.28

E2MOM for 30 minutes (3 sets):
0:00-2:00 - 40/30 Calorie row
2:00-4:00 - 40 DB deadlifts (50s/35s)
4:00-6:00 - 20m Perfect bear crawl
6:00-8:00 - Max DB box step-overs* (24/20") (50s/35s)
8:00-10:00 - Rest
*If class stagger starts, only stagger first 3 movements...i.e. everyone performs Max DB box step-overs immediately prior to 8:00-10:00 Rest

Wednesday 5.29

3 sets of:
12 Tempo ring rows (3 second lowering)
12/12 Half-kneeling Pallof presses (black/red band)
24 Banded good-mornings (green/purple band)
Rest as needed

"Envelope"
12 minute AMRAP:
6 Rower Pike-ups
12 Wall ball sit-ups (20/14#)
6 Slam ball slams (40/25#)
12 Slam ball windmills (6/side)

Thursday 5.30

Squat performance and positioning
4 sets of:
:60 bottom squat hold* (185/135)
*can add plate under heels to help with ankle restrictions

"Nurse Maid's Dilemma"
3 Rounds for time (24min cap):
400m Run
30 American KB swings (45/30)
20 KB squat cleans
10 (5/arm) Single-arm KB Z-presses

Friday 5.31

Tempo shoulder work
3 sets of:
5 Push presses w/ 5sec lowering (135/95)
10 Push-ups w/ 3sec lowering
15 Bench dips
Rest as needed

"Ill Ego"
For time (20min cap):
9 Clean and jerks (175/115)
9 Bar-facing burpees
1 Lap run
15 Clean and jerks (155/105)
15 Bar-facing burpees
1 Lap run
21 Clean and jerks (135/95)
21 Bar-facing burpees
1 Lap run

Saturday 6.1

Perform the following with a bumper plate
"Clean"
9 Minute AMRAP
30-20-10 (repeating rep scheme)
Ground to overheads (45/25)
Alt reverse lunges with press-out

Rest 2 minutes, then:
"Plate"
6 Minute AMRAP
15-10-5 (repeating rep scheme)
Plate squats (holding plate by chest/bearhug)
Abmat sit-ups

Rest 2 minutes, then:
"Club"
3 Minute AMRAP
Russian twists w/ plate (45/25 HEAVY)

Sunday 6.2

Partner/Team WOD!

Strength

Day 1

5 sets of:
1 Power snatch + 1 Hang power snatch + 1 Snatch performed at 65% of 1RM snatch

4 sets of:
2 Back squats @ 85%

4 sets of:
80m Farmer's carry AHAP
:60 Hanging L-sit

Day 2

5 sets of:
2 Power clean + 1 Hang clean + 2 Jerks performed at 70% of 1 RM Clean and Jerk

4 sets of:
4 Clean-grip deficit deadlifts performed at 100% of clean

4 sets of:
20 Ring hamstring curls
10 Strict Toes-to-bar

Day 3

6 sets of:
6 Front squat (find working weight and remain at that weight throughout all 6 sets)

6 sets of:
1 Power snatch @ 80%

6 sets of:
1 Power clean + Power jerk @ 80%

2 sets of:
50 Hollow rocks
50 Flutter kicks
:60 Low plank

© 2014 Farmhouse CrossFit. All rights reserved.