Week of May 6

CrossFit

Monday 5.6

Using a loaded barbell from the floor:
EMOMx16
odd minutes - 16 Push presses* (135/95)
even minutes - Max strict presses
*goal is to finish push presses <40secs

10 Minute AMRAP for quality
"Stanky Leg"
20-15-10 KB squat cleans
40-30-20 Russian KB swings (53/35)
60-45-30 Walking lunges (no KB)

Tuesday 5.7

"Tinkerbell"
4 rounds of:
500/400m row
10 Burpees over rower
50 Double-unders
1 Lap run
Rest 1:30

3 sets of:
12 Barbell good mornings
20 Barbell sit-ups
:60 Side plank R
:60 Side plank L
Rest 1-2 mins

Wednesday 5.8

EMOMx10
10 C2B pull-ups (must be unbroken)

Death by:
4 Wall balls +
4 Burpees
Rest :30
5 Wall balls +
5 Burpees
Rest :30
6 Wall balls +
6 Burpees
Rest :30
and so on...

Thursday 5.9

Every 2:00 for 8 rounds, perform:
9 Toes to bar
6 HSPU
3 Bar MU

12 Minute AMRAP for quality:
8 Ring rows
8 Ring push-ups
8/8 Single-arm bent-over row
8/8 DB floor press (50/35)

Friday 5.10

With a running clock, take 9 minutes to build to a 75%ish Back squat,
Then @ 9:00 and every 1:30 thereafter, perform the following:
4*-3-4-2-4-1 Back squats
*Keep 4 rep back squats at the same weight (75%ish)

For time:
21-15-9
Deadlifts (225/135)
Box jumps (24/20)

Saturday 5.11

With a partner in ""I go, you go"" fashion, alternating rounds...
20 rounds total for time (32 min cap):
5 Thrusters (95/65)
5 Toes to bar
5 Hang squat cleans
5 Pull-ups
5 Push press

Sunday 5.12

Partner/Team WOD!

Strength

Day 1

Build to a 1RM Back squat

3 sets of 1rep @ 90% of ^

10 sets of:
10/7 calorie bike
Rest 1:1

Day 2

Build to a 1 RM Jerk

3 sets of:
1 Jerks @ 90% of ^
40m bottoms-up KB Walk

Accumulate:
50 Barbell roll-outs

Day 3

Build to a 1RM weighted pull-up

5 sets of:
Max effort strict pull-ups

5 sets of:
10 GHD sit-ups
40m Sandbag carry

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