10 pullups
10 kettlebell swing
10 kettlebell shoulder
10 lunches with weight
10 situps
10 alternating box jumps
5 rounds

Snatch
8 x 2 (60 seconds rest) 95
Clean from blocks(hip height)
6 x 3 ( 90 seconds rest) 115
Post WOD
Banded Good Morning
100 Reps
Trunk
100 V Ups

L2
Front Squat 225
5 x 3
Post WOD
100 Banded Tricep Pull Downs grn
100 Banded Rear Delts blu
Trunk
Side Bends
5 x 12 (each side) 70

50 min
Warm up for 10 min
1.Gymnastics
A. Ring muscle up practice for 40 min
- RS 2 x 6
- TWB 2 x 4
- HTR 2 x 1
- MU 10 x 1 + 1 fail

130 min
Hard routine
Warm up for 10 min
1.Gymnastics
A. Butterfly pull up practice & progressions for 40 min
- 6 8 8 8 6 = 36 butterfly pull up

2.Weightlifting
A. EMOM10: 1 power clean + 3 jerk

Rest 3 min

B. EMOM10: 1 squat clean
40 45 50 55 60 60 62.5 62.5 65 68 kg

3.Conditioning
A. "The Chief with Snatches"
5 x 3 min on : 1 min off:
3 power snatch @ 40 kg > 35 kg
6 push up
9 air squat > 12 lunges
Result: 17 rounds + 4 reps
HR 171/185

4.Accessory
A. 3 rounds:
10 reverse flys @ 2 x 2 kg
8 + 8 3-point row @ 35 lbs
20 tricep ext. with band

B. 3 sets:
10/s. bicep curl @ 20 lbs

Push Press 3 RM, then 3x3 reps @ 90%

3 RFT
9 box jumps 24"
6 KB swings 53#
3 clean and jerk 115#

In between each round complete one of the following:
50 tire flips
300m farmer carry 165#
300m prowler push

A. PC TnG Cluster 2,2,2 rest 10 sec btw/rest 3' x 3
B. EMOM PS TnG x 2 (add 10lb) start at 50% of 1 RM for 8 min
+
10 RFT
3 PS, 115lb
2 MU
1 Box Jump, 30"

A. 225, 245, 255
B. 125, 135, 145, 155, 165, 175, 185, 195
+ 5:42

For max reps
complete the following movements using the Tabata Protocol:

Handstand Pushups or Pushups
Row (calories)
Press (45#)
Row (calories)

Rest 1 minute after completing each movement

44 cal row/20 kipping hspu/41 cal row/37 press

Strength:

Squat Cleans: 6x135, 6x155, 6x175, 6x195, 6x205

Metcon:

1 Rnd: 1000m row, 30 sq cleans (95lbs), 30 clapping push ups, 30 V ups, 500m row

Time: 12:12

http://crossfitsouthie.com/bringing-it-back-old-school

Strength
Power Snatch
3-3-3-3-3 <== 115#

WOD
NE Sectional WOD 1 2010
Run 800m
30 Snatches (115,75)
Run 800m

L2 (95/65) <===
L1(65/35)