CrossFit:
For load:
Power Clean 5-5-5-5-5
(rest as needed)
For total time:
5 rounds:
3 Handstand Push-ups
21 Double unders
7 Box Jump Burpees 24/20
~then~
1500m Row
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CrossFit Competitor
Power Snatch (based on 1RM Snatch)
60% 2×3
65% 2×2
70% 2×2
Power Clean + Push Press (based on 1RM C&J)
65% 3+3, 3+3
70% 2+2, 2+2
75% 2+2, 2+2
Back Squat
55% x 10
60% x 10
65% x 10
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Weightlifting
Rest
“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”
~Greg Anderson
