VolitionFitness

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Back Squat 3-3-3-1-1-1

Rest 5 minutes-ish

Diane:
21-15-9 of:
225# Deadlift
handstand push ups.

Post Loads and time to comments.

Clean 1-1-1-1-1

rest 5 minutes-ish

"Jackie"
1000m row
50 thrusters @ 45#
30 pull ups

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Rest.

15 thrusters 95#
15 push ups
15 kettlebell swings 1.5pood
15 wall ball 20#

3 rounds

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Rest is good.  Use it.  tend to those blood blisters

It's that simple.

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 For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Without putting the bar down do:
squat clean, front squat, push press, back squat, push press
x7

5 rounds.

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Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

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Demo of power snatch:

http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.wmv