Clean
5-5-5

then

AMRAP 15:
-10 Cleans
-15 Push-Ups

6 Rounds:
-1 Minute Kettlebell Swings
-1 Minute Handstand Holds
-30 Second Vertical Jump
-30 Second Rest

The final installment in the CrossFit Virtuosity hand care articles:

“Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of trauma. Doing some or all of the following things can help keep you injury-free and prevent your training from getting derailed.”
READ MORE…

50M Sprint x 15


Part 3 in the CrossFit Virtuosity hand care articles:

“It is important to remember that torn calluses are an injury. Whenever you have an injury, you must give it time to heal. Altering your training to focus on lower body exercises is the preferred course of action. However, sometimes competition and personal factors makes it necessary for athletes to train or compete with an injured hand. What are you going to do to protect your hands and keep from aggravating the injury? Wear gloves? No way!”
READ MORE…

10 Rounds:
-3 Clean and Jerk
-10 Pull-Ups

Part 2 of the CrossFit Virtuosity hand care article:
“This article examines first aid and care for ripped hands and torn calluses. If you train hard doing pullups, deadlifts, cleans and snatches, you will eventually tear open the calluses on your palm. These tips also can be used if you get tears from muscle ups on your wrists or if you open blisters on your feet from running or dancing. The trick is to know how to care for the rips before they put you out of commission so you can get back to training hard as soon as possible. “
READ MORE…

1 Back Squat on the first minute, 2 on the second minute, etc.. until all Back Squats cannot be completed within 1 minute.

The first in a 4-part series on hand care by CrossFit Virtuosity…
“Your hands tell the truth about you. The strength of your handshake sends a signal of confidence. The calluses reveal your work ethic. Soft weak hands are the hallmark of a weak spirit. Putting your hands on that hard, cold steel transforms the hands and by extension the person attached to those hands.” READ MORE…

“Diane”
21-15-9
-225# Deadlifts
-Handstand Push-Ups

Look to the right hand side of the page, and you’ll now see that I’ve added a post archives and a search function. I know it can be quite difficult to keep a log, but writing your times to the comments is a fairly easy and fun way to do it, and through the search and archives, you should be able to look up old times to see how far you’ve come.