Crossfit LPF – CrossFit
Back Squat
(30) A/B Clock
(15) Back Squat 5×5
Perform a couple warm up sets, use 1 rep max calculation to perform 5×5 reps at 70%.
OR choose a weight that you have 2-3 reps left in the tank
(15) Strength Alternative:
50 ft lateral banded walks R and L
12/9 Cal Echo
Parking Lot DB Farmers Carry
3:00 Transition into…
Front Squats, Dubs, Machine (Time ↓ Shorter is Better)
(12) 4 RFT:
Goal Sub 9
Competitor:
6 Front Squats 155/105
50 Dubs
*Cardio
*rotate each round
12/9 Cal Echo, 250/200 M Ski, 500/400 Bike Erg, 250/200 Row
RX: 135/95
Performance: 95/65 +/-
Modifications:
Front squat – goblet squat, lighten the load, or perform double air squats
Push ups: knees
Dubs: singles, :45 seconds dub attempts