Archive for January 2020
Elements
![](https://crossfiteast.com/wp-content/uploads/2020/01/SUN-2020-4-1-1024x678.jpg)
Power Cleans
Push-ups
Handstand Push-ups
Burpees
Front Squat
Rowing
Ring Dips
Knees-to-elbows
Medicine Ball Cleans
Saturday 20200118
![](https://crossfiteast.com/wp-content/uploads/2020/01/SAT-2020-3-1024x687.jpg)
3 Rounds for time of:
400m Run
15 Toes-to-bar
9 Power Snatch, 135/95
Friday 20200117
![](https://crossfiteast.com/wp-content/uploads/2020/01/FRI-2020-3-1024x687.jpg)
4
Rounds each for time of:
50 Air Squats
40 Abmat Sit-ups
30 Kettlebell Swings, 53/35
20 Push-ups, hand-release
*Rest 3 minutes between each round
Thursday 20200116
![](https://crossfiteast.com/wp-content/uploads/2020/01/THU.-jpg-3-1024x687.jpg)
Isabel
For time:
30 Power Snatches, 135/95
Find Your Limit
![](https://crossfiteast.com/wp-content/uploads/2020/01/WeDs-5-1024x683.jpg)
Tuesday 20200114
![](https://crossfiteast.com/wp-content/uploads/2020/01/TUE-2020-3-687x1024.jpg)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Pull-up, strict 45/25
Monday 20200113
![](https://crossfiteast.com/wp-content/uploads/2020/01/MON-2020-3-1024x687.jpg)
Amrap
7 minutes of:
100m shuttle sprint, (50×2)
10 Air Squats
5 Burpees
then
Amrap 7
minutes of:
5 Kettlebell Swings, 70/53
25 Double-unders
5 Box Jump Overs, 24″/20″
*Rest 5 minutes between each
Elements
![](https://crossfiteast.com/wp-content/uploads/2020/01/SUN-2020-3-1024x678.jpg)
Power Snatches
shoulder press
strict pullups
Air
Squats
Kettlebell Swings
Double-unders
Box Jump Overs, 24″/20″
100 Meter Shuttle*
Toes to Bar
Wallball
Saturday 20200111
![](https://crossfiteast.com/wp-content/uploads/2020/01/SAT-2020-1-1024x687.jpg)
Elizabeth
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips
Thursday 20200109
![](https://crossfiteast.com/wp-content/uploads/2020/01/THU.-jpg-1-1024x687.jpg)
1 Mile run
75 Wall Ball Shots, 20/14
50 Burpees 25 Pull Ups