CROSSFIT EAST

CROSSFIT

EAST

Posts by OhY3GF6

Thursday 20250422

For Load:

Power snatch 3-3-3-3-3-3-3 reps

Then, practice SLIPS for 30 minutes.

SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.

Monday 20250419

6-minute intervals

5 rounds, each for time of:

Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders

Rest for the remainder of the 6 minutes, then go again.

Rounds start at 0, 6, 12, 18, and 24 minutes.

 

Saturday 20250417

7 rounds for time:

Run 400 meters
3 rope climbs

Climb a 15-ft. rope

Friday 20250416

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans

Set up three bars and storm through for time.

Linda is affectionately referred to as “Three Bars of Death.” It first appeared in 2003 and then became cemented as a staple in the 2004

Thursday 20250415

For time:

30-20-10 reps of:

Dumbbell snatches (⅓ bodyweight)
Pull-ups

Tuesday 20250413

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

50 push presses (⅓ bodyweight)
50 double-unders
20 weighted GHD sit-ups

Monday 20250412

For load:

Overhead squat 5-5-5-5-5-5-5 reps

Then, practice SLIPS for 25 minutes.

SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.

Friday Test 5

Test 5

For time:

Run 800 meters
21 thrusters
21 L pull-ups

Men use 75 lb. for the thruster.
Women use 55 lb. for the thruster.

The L pull-ups are pull-ups with the legs extended straight out in front of the body. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed.

Where necessary, the load for the thrusters may be reduced and the L pull-ups can be assisted by gently lifting the heels of allowing a “sloppy L.” For those not able to perform a pull-up, as assisted pull-up device may be used.

Today is day 5 of 5 of our How Fit Are You testing series.

Post time and reference the scoring table to determine how many points you earned today.

5:31-6:00 = 4 points
5:01-5:30 = 8 points
4:31-5:00 = 12 points
4:01-4:30 = 16 points
< 4:00 = 20 points