Monday 8/17/15

Strength
Deadlift (3×5)

MetCon
CrossFit.com 150811
4 Rounds
500M Row
10 Overhead Squats @ 155/105

Tuesday 8/18/15

Strength
Split Jerk (5×2)

MetCon
"Fran"
21-15-9
Thrusters @ 95/65
Pull-ups

Wednesday 8/19/15

Strength
Hang Snatch
Establish 1RM, then 5×1 @ 90%

MetCon
AMRAP12
1 Muscle Up
6 SDHP @ 135/95
12 Burpees
24 Wall Balls
36 Double Unders

Thursday 8/20/15

Strength
A) Bent Over Row (3×10)
B) Clean Pulls from Power Position (3×10)
C) GHD Sit-up (3×10)
*Do these movements in superset fashion

MetCon
2 Rounds
21 HSPU
15 Power Cleans @ 155/105
9 Bar Muscle Ups

Friday 8/21/15

Strength
Hang Clean
Establish 1RM, then 5×1 @ 90%

MetCon
800M Run
100 Back Squats @ 115/75
800M Run