3rds
1 minute Wall Ball @ 20# (25, 25, 25)
1 minute rest
1 minute KBS @ 2 pood (25, 25, 25)
1 minute rest
1 minute Abmat Situp (35, 35, 35)

5x5 press (95# ) plus a 1rm pr at 110

day 1 of insanity

http://crossfitsouthie.com/sandbag-sprints

Warm-up
Sandbag swings/cleans/jerks/carry techniques/complexes/thrusters

Strength
Split Jerk
2-2-2-2-2 <== 155

WOD
10-1 Shoulder to overhead (135/95)
100m sandbag Run (36/24)

L2 (95/65
L1 (65/35)
ADV (155/105); Sandbag (60/48)

Shoulder Press 3@70%, 3@80%, 3+@90%
55.65.75

Then:

10.9.8.7.6.5.4.3.2.1

Power Snatch 95

Row 250m

Snatch 3 strikes out

Max bs
5x5@80%

6rds
10 dball too platform
15 pull ups
5 thrusters
Rest 2 min

Skill Work: 3 positions of the Snatch

Then,

3 rounds

10 Snatch 95 MOD 35

15 Ring dips MOD green band

20 Box jumps 24

Teknik: Fwd roll och Pistol squats

2-2-2 Back Squat (90 kg)

2 rft:
400m run
10 front squats (40 kg)
10 burpees
400m run
10 boxjump (60 cm)
10 knee-to-elbows

5 pull-ups
10 pushups
15 airsquat

13 rounds + 5,9,0

3rft
400 meter run
24kg Kettlebell swing x 21
Pull-ups 12 reps

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

Metcon:
600 m run
5 rounds
5 shoulder to overhead (185/105#)
10 bar-facing burpees
600m run