Crossfit LPF – CrossFit
Overhead Squats, Burpees, and Front Squats (Time)
A/B Clock: 30
6 Rounds F/T
Goal: Sub 16
Competitor:
3 Rounds:
14 OH SQUATS 115/75
14 LAT BAR BURPEES OTB
directly into…
3 Rounds:
14 FRONT SQUATS
14 LAT BAR BURPEES OTB
Rx: 95/65 BB
Performance: 75/55+
Modifications:
Squats: Scale the load or perform Back Squats or Goblet squats with BB or DB, for front squat – genie grip
Burpees OTB: Scale to Up/Downs (hop or step over)
Rest as needed then move onto the B workout…
Snatch Complex (Weight)
(Remaining Clock)
Work up to a moderate BB complex x 3 sets at the same weight, focus on form! Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OHS
Scale Down:
1 Power Snatch +
2 Hang Power Snatch
STRENGTH ALTERNATIVE:
(10) AMRAP
P-Lot run/brisk walk
15 Hollow Rocks
15 Superman Rocks
20 Glut bridges