July 2025 – Page 2 – CROSSFIT EAST

Friday 20250718

Back Squat 20 reps

Ruck 40 minutes ..20 minutes out, 20 minutes in.

30 medicine ball cleans
Run 400 meters

Men use a 20-lb ball.
Women use a 14-lb ball.

Jerk 1-1-1-1-1-1-1 reps

Then, practice SLIPS for 30 minutes.

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

2 legless rope climbs
20 dumbbell snatches

If your rope is short, less than 15 feet, start from seated on the ground.

Men use a 65-lb. dumbbell
Women use a 45-lb. dumbbell

21-15-9 reps for time:

Squat cleans
Ring dips

Run 400 meters
21 front squat
12 pull-ups with the knees Tucked

Deadlift 3-3-3-3-3 reps

Additionally, practice handstands for 20 minutes.

10 overhead presses
12 weighted lunges
1 L-sit rope climb

Pick a set of dumbbells that you can shoulder press at least 5 times.

Each time you pick up the dumbbells, start with shoulder presses, then move to push presses once you fail.

Hold the dumbbells any way you like for the lunges.