Monday 8/10/15

Strength
Clean and Jerk
Establish 1RM then 5×1 @ 90% of 1RM

MetCon
CrossFit.com 150806
Every 2:00 for as long as possible:
From 00:00 to 02:00
2 Rope Climbs
2 Front Squats @ 185/125
From 02:00 to 04:00
2 Rope Climbs
4 Front Squats @ 185/125
From 04:00 to 06:00
2 Rope Climbs
6 Front Squats @ 185/125
Etc…
Continue to follow this pattern of adding 2 more front squats for every 2 minute interval until you cannot complete the prescribed work within the 2 minute period.

Tuesday 8/11/15

Strength
Overhead Squat (3×5)

MetCon
CrossFit Games Open 14.3
AMRAP8
10 Deadlifts @ 135/95
15 Box Jumps @ 24/20
15 Deadlifts @ 185/135
15 Box Jumps
20 Deadlifts @ 225/155
15 Box Jumps
25 Deadlifts @ 275/185
15 Box Jumps
30 Deadlifts @ 315/205
15 Box Jumps
35 Deadlifts @ 365/225
15 Box Jumps

Wednesday 8/12/15

Strength
Strict Press (3×1)
Push Press (3×3)
Push Jerk (3×5)

MetCon
6 Rounds
AMRAP2
200M Run
Max Burpees
Rest 1 minute

Thursday 8/13/15

Strength
Snatch
Establish 1RM then 5×1 @ 90% of 1RM

MetCon
2 Rounds
30 T2B
20 Wall Balls @ 20/14
10 Hang Squat Snatches @ 135/95

Friday 8/14/15

Strength
EMOM10
5 Thrusters

MetCon
1000M Row
80 Double Unders
60 Pull-ups
40 Push-ups
20 Squat Cleans @ 155/105

Challenge of the Day Options
1. AMRAP1 Assault Bike Calories
2. Max Distance Broad Jump (5 Attempts)
3. AMRAP1 Double Unders
4. Max Distance HS Walk (5 Attempts)
5. AMRAP1 HSPU

Bonus Challenge
Spend 5 minutes everyday working on backwards roll to support.