Workout Of The Day

A. Back squats 75% x 5, 85% x 3, 95% x 1, 75% x 6, 85% x 4, 95% x 2 B. 10 mins to work to 85% of your clean C. 5 min AMRAP of: 5 power cleans at 70% 10 pull-ups Rest 5 mins 5 min AMRAP of: 10 power cleans at 50% […]

A. 15 mins to work to a heavy snatch B. For time: 200m of lunges 100 burpees Row 1000m 50 wall balls 50 hand release push-ups

StoneWay CrossFit Toy Drive Throwdown

A. Every other min for 20 mins Clean & jerk x 1 rep @85-90% B. 4 sets of drop snatch C. For time: 40 wall balls @20/14 30 double unders 20 chest to bar pull-ups 10 body weight squat cleans 500m rown

A. 3 rounds not for time of: 10m handstand walking 30 seconds l-sit hold 5 chest to bar pull-ups B. 15 mins to build to a heavy split jerk C. 3 rounds for time of: 20 shoulder to overhead @115/75 20 walking lunges @115/75 Row 500m

A. EMOTM for 10 mins of: Snatch x 1 rep @80-85% B. 3 rounds for time of: 4 muscle ups 8 burpees C. 3 rounds for time of: 8 pull-ups 16 push-ups