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)

Strength;
Back Squats
3 - 3 - 3+
70% - 80% - 90%
% based off of 90% of 1RM
(145 -165 - 185)

WOD:
7 RFT
7 Thrusters (65#)
7 Wall-Ball Shots (20#)

5 minute AMRAPs with 2:30 rest in between:

Overhead Squats (115/85) x 5
5yd sprints x 10

Power Cleans x 5 (105)
45 second plank hold

Double KB push press X 6 (44)
Double unders x 20

Strict Pullup x 5
15 situps

HSPU x 3
pushup x 9

10 toes to bar,
20 single arm KB push press (each arm) (24/16),
30 hand release pushups,
40 Box Jumps (24/20),
50 situps,
60 Push Press (75/55), #45
50 situps,
40 Box Jumps,
30 hand release pushups,
20 single arm KB push press (each arm) (24/16),-#25
10 toes to bar. (k2c)

+500 m row

Back Squat 4x8.#105

WOD:

Reps of 10 down to 1.

Front Squat (165/115),-#75

Chest to bar pullups.-g+p

Deadlift:
-3 @ 80% of 1RM 225
-3 @ 85% of 1RM 295
-3+ @ 90% of 1RM 345 (2 reps)

Bench Press:
-3 @ 80% of 1RM 135
-3 @ 85% of 1RM 155
-3+ @ 90% of 1RM 175 (1 rep)

Metcon:
Until unable to complete a full round, EMOTM:
-10 wall ball shots - subbed 125 trap deadlifts
-15 strict push-ups

Strength:

Strict Press.

33-3-3-3-3.

75

WOD:

10 burpees,
21 Shoulder to overhead (95/65),-#55
200m run,
10 burpees,
15 Shoulder to overhead,
200m run,
10 burpees,
9 shoulder to overhead,
200m run,
10 burpees.

Clean & jerk 1 RM

With Simon @ 195lbs

7 minute AMRAP 75m fireman carry for laps
75m Burpee leapfrog
2x 75m deadman drag

4 rounds for time of:
5 MU
20m sandbag lunge walk