Skill/Strength:
4 rounds:
5 x Strict Press
10 x pistols (5 each leg)

WOD:
Crossfit New Albany Winter Throwdown WOD #1

8 min AMRAP:
9 Front Squats (155/115)
5 HSPU
3 rope climbs

Then, 1 min rest and max unbroken reps in one minute of
OH Squats (135/95)
*You'll just have to strip the 10s off each side during your one minute rest. As soon as you drop the bar, it's over.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (53)
1 min pull-ups

Really 269 reps if you deduct the HSPU's that were really 1/2 HSPU's. Buttmaking progress.

1X5@75%, 1X3@80%, 1X2@85%, 2X1@90% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.

Warm-up Drills (06.22.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Shoulder Mobility**
-Calf/Soleus Stretch
-ITB Stretch

''The Running Fran'' (06.22.2012)
For time
Run 800m
21-15-9 reps of
Pull-ups
Thrusters 25lb DB

''Flapjacks'' (06.22.2012)
25-20-15-10-5 reps for time of
Abmat Sit-ups

Run 800m
25 rings dips ( assist band or box as needed for scale)
25 T2B (K2E or knee raises as needed for scale)
25 walking lunges
25 burpees
Run backwards. 200m
25 burpees
25 walking lunges
25 T2B
25 ring dips
800m run

Rest 3min between sets

Deadlift

5 Rounds
3 minute rest between sets

20 pull ups
30 push ups
40 sit ups
50 air squats

5 Rounds
3 minute rest between sets

20 pull ups
30 push ups
40 sit ups
50 air squats

Snatch balance skill work. I worked on the bergener warmup, then:

Snatch balance

5-5-3-3-(3)-1-1-1-1

95, 105, 125, 145(f), 145, 155x2, 165x2, 175, 185

Then,
Squat snatch / split snatch skill work at 135#

I comicly failed on 145... And got it on tape! Enjoy!