Farmhouse CrossFit

CrossFit and Performance Lab

Week of June 10

CrossFit

Monday 6.10


EMOMx10
3 Deadlifts* w/ 2 second pause at knee + Hold last deadlift at hips until :30
*Perform at 55-60%

"Icy hot"
13 Minute AMRAP:
5 Wall walks
7 Deadlifts (225/155)
9 Bar-facing burpee
110 Double-unders

Tuesday 6.11

4 rounds for quality:
2/2 Heavy Turkish get-ups
20m Reverse perfect bear crawl
20m Crab walk [feet first]

"Coyote Ugly"
For time (16min cap):
40 Box jumps
40 Overhead squats (115/75)
40 Toes-to-bar
40 Bent-over barbell row
20 Two pushup burpees

Wednesday 6.12

3 sets of:
8/8 Front-racked [front foot elevated] split squats
12/12 Split-stance [reat foot elevated] deadlifts
Rest :60-:90

"Cookie Jar"
For time (18min cap):
12 Strict Dbl DB presses (50s/35s)
50/50m Mixed-grip DB OH carry
16 Dbl DB push press/jerk
100m Farmer's carry
20 Dbl DB hang clean and jerk
50/50m Mixed-grip DB OH carry
16 Dbl DB hang snatch
100m Farmer's carry
12 Devil's presses

Thursday 6.13

EMOMx28
M1 - 3 Backsquats (275/185)
M2 - 15 KB swings (72/53)
M3 - 15/10 cal row
M4 - 3 unbroken RMU or 9 strict pull-ups

Friday 6.14

"DT"
5 Rounds for time (18min cap):
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Midline double tabata
[:40 on, :20 off]
Weighted hollow rock
Prone Behind the neck PVC press

Saturday 6.15

"Flashback"
For time (36min cap):
600m run
60 KB Russian Swings (53/35)
600m run
60 KB hang cleans*
600m run
60 KB American Swings
600m run
*split up KB hang cleans evenly per arm (30R/30L)

Sunday 6.16

Partner/Team WOD!

Strength

Day 1


Power snatch
3x3 @ 70%
3x2 @ 75%
3x1 @ 80%

Backsquat
4 sets of 1 rep @ 95%

4 sets of:
10/10 Bulgarian split squats
30 Hollow rocks

Day 2

Power clean and power jerk
4x2 @ 70%
3x2 @ 75%
2x2 @ 80%

4 sets of:
2 Clean-grip deadlift + shrug
^performed @ 115% of 1RM clean

4 sets of:
20 Ring hamstring curls
10 Strict TTB

Day 3

Build to a 3RM Front Squat

8x1 Power snatch @ 65%

8x1 Power clean and power jerk @ 70%

Accumulate 50 barbell roll-outs

© 2014 Farmhouse CrossFit. All rights reserved.