Week of July 8

CrossFit

Monday 7.8.19

a) EMOMx12
M1 - 12 Alt Single-leg Cross-body TTB
M2 - 6/6 Single-arm KB Z-presses
M3 - :30 Ring Row Hold

b) "Toy Story"
Every 3 Minutes for 15 Minutes (5 sets):
S1 - Row 150/100m + 10 Backsquats (225/155)
S2 - Row 200/150m + 8 Backsquats (255/175)
S3 - Row 250/200m + 6 Backsquats (285/195)
S4 - Row 300/250m + 4 Backsquats (315/215)
S5 - Row 350/300m + 2 Backsquats (345/235)

Tuesday 7.9.19

a) 4 Rounds For Quality:
10 Alt KB Goblet Courtsy Squats
6/6 Tall-kneeling Pallof Presses (banded, 2secs out, 2 secs in)
:20/:20 Copenhagen Adductor Bridge

b) "Live Music"
For time (19min cap):
40/30 Calories w/ any machine
40 Strict Barbell Presses (45/35)
40 Barbell Box Step-up+downs (24"/20")
20/20 Single-arm DB Deadlifts (75+/50+)
Rest 2 Minutes
20/20 Single-arm DB Deadlifts (75+/50+)
40 Barbell Box Step-up+downs (24"/20")
40 Strict Barbell Presses (45/35)
40/30 Calories w/ any machine

Wednesday 7.10.19

a) Every :90 for 12 Minutes (9 Sets):
1 Power clean + 1 Front squat + 1 Squat Clean*

*Begin at 70%ish of 1RM clean and build to 82%ish over the course of 9 sets

b) "Specialty Drink"
10 Rounds For Time (14min cap):
2 Cleans (255/175) (power or squat)
4 Bar-facing Burpee
1 Ring Muscle-up

Thursday 7.11.19

"The Craft Show"
a1) 0:00-7:00
8-7-6-5-4-3-2-1
Wallballs (30/20)
Double Unders x10

a2) 7:00-14:00
21-15-9
Push Press (95/65)
Ring Pull-ups

a3) 14:00-21:00
AMRAP
7 Power Snatch (95/65)
7 Bent-over Barbell Rows
7 Barbell Curls*

*Squeeze glutes AHAP and elbows tight to torso!

Friday 7.12.19

a) EMOMx20
M1 - 8/8 Ring Archer Rows
M2 - 16 Slamball Plyo Push-ups
M3 - 16 Toes-to-rings
M4 - 8/8 Elevated Single-leg glute bridges

b) "Event 5"
For Time (8min cap):
30 Calorie Row
30 Burpee Over The Rower
30 Calorie Bike

Saturday 7.12.19

a) With a partner, perform the following for time. Partner 1 will be performing rep scheme while Partner 2 rows. Partners will switch after every 200m row.

For time (36min cap):
100 Russian Swings (53/35)
90 Abmat Sit-ups
80 Walking Lunges
70 American Swings
600m Run
50 Toe-to-bar
40 Goblet squats
300 Double-Unders
20 Strict Pull-ups
10 Turkish Get-ups

Sunday 7.13.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
3x3 @ 75%
3x2 @ 80%
3x1 @ 85%

b) High Hang Snatch High Pull
6x2 @ 110% of 1RM Snatch

c) 6 sets of:
10 Ab Roll-outs
10 Ring Hamstring Curls

Day 2

a) Every 2 minutes for 20 minutes (10 sets):
1 Clean + 1 Hang Clean + 2 Jerks
^Build over the course of 10 sets

b) Accumulate 50 Push Presses* (95/65)
*Every break = 40m bear crawl

c) Accumulate 3 Minute Ring L-sit

Day 3

a) Build to a 3RM Backsquat

b) 3x3 Backsquat @ 90% of (a)

c) 7x1 Snatch @ 70%

d) 7x1 Clean and Jerk @ 70%


© 2014 Farmhouse CrossFit. All rights reserved.