Farmhouse CrossFit

CrossFit and Performance Lab

Week of June 17

CrossFit

Monday 6.17

Every 30 seconds for 15 Minutes (30 sets total):
1 Deadlift (1.5xBW)

Rest 3 minutes, then directly into:

"Armstrong"
EMOMx12
Odd: 12/8 Cal bike
Even: 10 Dbl DB cleans (50s/35s)

Tuesday 6.18

4 sets of:
6/6 Half-kneeling bottoms-up KB presses (3secs down/3secs up)
8 Tempo ring push-ups (3secs down, 3secs hold, Xplode up)
10 Bent-over strict rear delt raises

"Coffee Grinder"
Every 4 minutes for 16 minutes (4 sets total):
500/400m row
8 Bupree box jump-overs (30/24)

Wednesday 6.19

Every 2 minutes for 20 minutes (10 sets):
6 Back-rack alternating reverse lunges
:30 Back-rack marches (~about 30 total marches)
^Perform at ~50% of 1RM backsquat

"E-Harmony"
For time (13min cap):
8 Squat snatches (135/95)
2 HSPU
6 Squat snatches (165/115)
4 HSPU
4 Squat snatches (195/135)
6 HSPU
2 Squat snatches (225/155)
8 HSPU

Thursday 6.20

Every 90 seconds for 12 minutes (8 sets total):
1 Power Clean + 2 Front squats + 1 Squat Clean + 1 Jerk
^Begin and build from ~60% 1RM clean

"Tornado Watch"
9 Minute AMRAP
9 Hang squat cleans (95/65)
30 Double-unders

Accumulate 4 minutes of:
Dead hang*
*Every time you break: 3 strict ring dips
*7 Minute Cap

Friday 6.21

3 sets of:
4/4 Side plank w banded row (Tempo 5551)
12 Dbl KB sit-ups
4/4 Rear foot elevated split squat (Tempo 5551)

"Lucky 7s"
21 Minute AMRAP
7 Cal bike
7 Dbl KB hang snatches (53s/35s)
7 Bench presses (225/155)
Rest 90 seconds between efforts

Saturday 6.22

*Modified from 6519 Icon*
For Time:
100 Calorie row or 1000m run
80 Wall balls (20/14)
60 Abmat sit-ups
40 Box jump-overs (24/20)
20m Dbl KB OH walking lunges (53s/35s)

Sunday 6.23

Partner/Team WOD!

Strength

Day 1

In 20 minutes, build to a 1RM Power Snatch

Along with: 6x1 Power Snatch @ 90@

3 sets of:
2 Back Squats @ 80%

4 sets of:
20 Front-rack lunges
10 Strict toes-to-bar

Day 2

In 20 minutes, build to a 1RM of:
Power Clean + Power Jerk

Along with, 6x1 @ 90%

3 sets of:
2 Clean-grip Deadlift + Shrug @ 110% of 1RM Clean

4 sets of:
20 Ring hamstring curls
10 GHD sit-ups

Day 3

Build to a 1RM Front Squat

8 sets of:
1 Power Snatch @ 55%

8 sets of:
1 Power Clean + Power Jerk @ 55%

Accumulate 50 Barbell roll-outs

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