Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 5

CrossFit

Monday 8.5.19

a) Every 2 Minutes For 12 Minutes (6 sets):
1.1.1 Deadlifts w/ 3sec descent @ 85%

b) "Top Gear"
For Time (14min cap):
21/18 - 15/12 - 9/6 Cal Bike
63 - 45 - 27 Double-unders
7 - 5 - 3 Power Clean + Hang Power Clean (205/135)

Tuesday 8.6.19

a) 3 Sets Of:
5/5 Single-arm DB Bench Presses @ 55x1
20 KB Goblet Curtsy Squats
10 Windshield Wipers

b) "Hot Tamale"
4 Rounds For Time (18min cap):
250/200m Row
5 Burpee Box Jump-overs (24"/20")
10 Toes-to-bar
Rest 1:1

Wednesday 8.7.19

a) "Event 1 CFG"
4 Rounds For Time (20min cap):
400m Run
3 Legless Rope Climbs*
7 Squat Snatches (185/130)

*Scale LRC to regular rope climbs or 3/3 switch-grip strict pull-ups

Thursday 8.8.19

a) 3 Rounds For Quality (10min cap):
10 Alt DB Hang Split Snatches (75+/50+)
10m Handstand Walk or :60 HSW Effort
10 Alt Pistols

b1) Every 2 Minutes For 10 Minutes:
10 Backsquats @ 1.25BW
b2) @10:00
"Bring Sally Up" Back Squat Challenge
135/95

Friday 8.9.19

a) 3 Set Of:
6 Seated RNT Tempo Barbell Strict Presses @ 3133 (45/35)
16 High Plank KB Pull-throughs (Heavy)
8/8 Half-kneeling Low to High KB Chop (Light)

b) "Sour Lemonade"
16 Minute AMRAP
600m Row or 0.75 Mile Bike
30 DBL KB Push Presses (45s/25s)
20 DBL KB Russian Swings
10 Pull-ups

Saturday 8.10.19

"Meteor Shower"
For Time (24min cap):
80/60 Calorie Any Machine
40 Plate Ground to OH (45/25)
40 Plate OH Walking Lunges
60/45 Calories Any Machine
40 American KB Swings (53/35)
40 KB Goblet Squats
40/30 Calories Any Machine

Sunday 8.11.19

Partner/Team WOD!

Strength

Day 1

a) 5 Sets Of:
5 Zercher Squats
10 Sandbag Lunges
20m Sandbag Carry

b) 3 Sets Of:
10 Bulgarian Split Squats
10 Barbell Hip Thrusts (HEAVY)

c) Accumulate: 50 Ab Roll-outs

Day 2

a) 5 Sets Of:
5 Double Over-hand Axel Bar Deadlifts (HEAVY)
10/10 Staggered-foot DBL KB Deadlifts

b) 4 Sets Of:
30 Unbroken KB Swings
40m Farmers Carry

c) 5 Sets Of:
10 GHRs
Rest As Needed

Day 3

a) 5 Sets Of:
5 Banded KB Strict Presses

b) 5 Sets Of:
5/5 Javelin Presses
40m DBL OH KB Walk

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