http://crossfitsouthie.com/8833

Strength
Power Snatch
2-2-2-2-2 <== 115, AAAALMOST 125

WOD
12 minute AMRAP
3 Power Snatches (135,95)
7 Handstand push-ups <== Toes-on-box
250m Row

Level 2 – (115,75) <== @ 95
Level 1 – (75,35)
ADV – (155/105)

WOD
10-8-6-4-2
Deadlift (275/155)
Handstand Push Up
200 meter run

Post-WOD
Tabata Sit Ups to 100

WOD
10-8-6-4-2
Deadlift (205)
Handstand Push Up (alt sitting push press)
200 meter run

Post-WOD
Tabata Sit Ups to 150

For time:
40 Double Unders
SUPINE CHEST TO RING, 21 reps
21 Ttb
30 Double Unders
SUPINE CHEST TO RING, 15 reps
15 TtB
20 Double Unders
SUPINE CHEST TO RING, 9 reps
9 TtB

140 min
Hard routine
Warm up for 15 min
1.Strength
A. E2MOM: Front squat with pause @ bottom
00-10.00: 2 FS
10.00-20.00: 1 FS

B. 3 sets:
- Max strict HSPU - abmat + 5 kg plate - 4 4 3 reps
Straight into
- Max kipping HSPU - from ground - 5 6 3 reps

2.Conditioning
A. 12 days of Christmas
1 250 m row
2 BMU
3 DB thruster 30 lbs
4 burpee box jump
5 HSPU
6 CTB
7 KBS 24 kg
8 DB snatch 35 lbs
9 TTB
10 DB lunges 35 lbs
11 ring dip
12 man makers 30 lbs
Time: 1:04:00
HR 165/182

3 rounds for time:
400M Run
15 KB Swing #53/35 (KB unbroken!)
40 Sit-ups

WOD
10-8-6-4-2
Deadlift (155rx) did 125#
Handstand Push Up modified with 2 an mats
200 meter run

Post-WOD
Tabata Sit Ups to 100 (16 rounds?)

10 Minute AMRAP

10 Thrusters #95/65
10 Pull ups
20 DU

2 rds + 18

WOD
10-8-6-4-2
Deadlift (275/155)
Handstand Push Up
200 meter run

Post-WOD
Tabata Sit Ups to 150

AMRAP in 15 min. of:

10 goblet squats at 1.5 pd/1.0 pd
10 double unders
10 sit-ups

9+13