CROSSFIT EAST

CROSSFIT

EAST

Posts by OhY3GF6

Tuesday 20250715

4 rounds for time:

30 medicine ball cleans
Run 400 meters

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

Monday 20250714

For load:

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

Then, practice SLIPS for 30 minutes.

Saturday 20250712

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

Friday 20250711

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

Thursday 20250709

3 rounds for time:

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

Tuesday 20250708

For load:

Deadlift 3-3-3-3-3 reps

Additionally, practice handstands for 20 minutes.

Monday 20250707

10 rounds:

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.

Monday 20250707

For time:

7 Pull Ups-ups
15  clean and jerks @ 75% of body weight
Row 1,000 meters

Don’t partition the reps, but do the 3 exercises in whichever order you think lets you finish the workout fastest. I.e. PU-C&J-Row, or C&J-Row-PU, or C&J-PU-Row, etc. You choose.

The muscle-ups are strict.