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

Max Snatch (squat or power snatch) -> 20-25 minutes to find 1RM

then...

21-15-9
Deadlifts (225 / 155)
HSPU

Cool Down: band stretch

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)

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