Farmhouse CrossFit

CrossFit and Performance Lab

Week of July 15

CrossFit

Monday 7.15.19

a) EMOMx12
3 Abmat Sit-ups + 3 Deadlifts*
*deadlifts performed at *@ 65-70% of 1RM

b) "NOS"
15 Minute AMRAP:
15/10 Calorie Bike
15 Sumo Deadlift High-pulls (95/65
Rest 1:1

Tuesday 7.16.19

a) 3 sets of:
:20 Max Ski Erg Cals
10 Dbl KB Thrusters (45/25)
50ft HSW or :60 Handstand Walk/Hold Effort
Rest 1-2 minutes

b) "Juicy Lucy"
5 Rounds:
:60 Row @ 2K pace
:30 Max DB Bench Presses (50s+/35s+)
:90 Rest

Wednesday 7.17.19

a) 3 sets of:
5/5 Half-kneeling KB Turkish Get-up
60ft KB Duck Walk
10 KB Goblet Squats
5/5 Single-arm KB OH Reverse Lunge
Rest :60-:90

b) "IronMan"
3 Rounds For Time (12 minute cap):
21 Chest-to-Bar Pull-ups
15 Wallballs (20/14)
9 Toes-To-Bar
3 Snatches (185/135)

Thursday 7.18.19

a) 10 Minutes of Direct MU and Inverted Burpee Practice

b) "Put 'em up"
Every 5 Minutes For 20 Minutes* (4 sets):
50m Run
50m Walking Lunges
50m Run
50m Walking Lunges
4 Inverted Burpees
4 Ring/Bar Muscle-ups

*Perform with a vest if you have one (20/14)

Friday 7.19.19

a) "Elizabeth"
For Time (10 minute cap):
21-15-9
Squat Cleans (135/95)
Ring Dips

b) 3 sets of:
20 Alt Bicep Curls
10 Diamond Push-ups
:60 Supported DB Row ISO-Holds
:60 Weighted Low Plank
Rest :30-:60

Saturday 7.20.19

a) "Rebound"
26 Minute AMRAP:
5 Alt DB Snatches* (50/35)
5 Burpees* to 6" target
5 Russian KB Swings* (72/53)
400m Run

*Add 5 reps/round. Try and make it into the 30s!!

Sunday 7.21.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
4x1 @ 80%
4x1 @ 85%
4x1 @ 90%

b) High Hang Snatch High Pull
6x1 @ 120%

c) 5 sets of:
10 GHR's
10 GHD Sit-ups

Day 2

a) Clean and Jerk
3x1 @ 80%
3x1 @ 85%
4x1 @ 90%

b) 4 sets of:
20/16 Cal Bike
40m Sandbag Carry

c) Accumulate:
5 Minute Low Plank

Day 3

a) Build to a 1RM Backsquat

b) Backsquat
3x1 @ 90%

c) 6x1 Snatch @ 80%

d) 6x1 Clean and Jerk @ 80%


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