CROSSFIT EAST

CROSSFIT

EAST

Posts by OhY3GF6

Saturday 20251220

For load:

Deadlift 5-5-3-3-3-1-1-1-1 reps

Additionally, stretch for 20 minutes.

Friday 20251219

5 rounds for time:

4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups

Thursday 20251218

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

30 box jumps
20-cal. bike
10  toes-to-bars

Men use a 24” box.
Women use a 20” box

Tuesday 20251216

12-9-6-3 reps for time:

1.5X bodyweight back squat
1.25X bodyweight hang power clean

Additionally, practice L-sits for 20 minutes.

Monday 20251215

21-15-9 reps for time:

Row (calories)
Thrusters

Choose a load for the thrusters that you think you can do unbroken while still rowing hard.

Saturday 20251213

For time:

Run 1 mile
25 bodyweight power cleans
Run 1 mile

Additionally, practice planks for 15 minutes.

Friday 20251212

21-18-15-12-9-6-3 reps for time:

Dumbbell push presses
Strict knees-to-elbows
Row calories

Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.

Thursday 20251211

For load:

Deadlift 5-5-3-3-3-1-1-1-1 reps

Attempt to increase loads for each of the 9 sets.

Additionally, stretch for 20 minutes.

Tuesday 20251209

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups

Men hold two 40-lb dumbbells and step to a 24” box.
Women hold two 25-lb dumbbells and step to a 20” box.