Space Coast CrossFit 8/3/15 to 8/7/15

Monday 8/3/15

Strength
Speed Back Squats (5×3)

MetCon
"DT"
5 Rounds
12 Deadlifts @ 155/105
9 Hang Power Cleans
6 Push Jerks

Tuesday 8/4/15

Strength
Overhead Squat (1RM)

MetCon
2 Rounds
800M Run
80 Double Unders
8 Squat Snatches @ 135/95

Wednesday 8/5/15

Strength
Deadlift (1RM)

MetCon
21-15-9
Calorie Row
Burpees
Box Jumps @ 24/20

Thursday 8/6/15

Strength
Strict Press (1RM)

MetCon
5-15-25
Deadlifts @ 185/125
Wall Balls @ 20/14
Pull-ups
HSPU

Friday 8/7/15

Strength
Speed Front Squats (5×3)

MetCon 1
"Grace"
30 Clean and Jerks @ 135/95

Rest 3:00 then…

MetCon 2
30 Muscle Ups for Time