Crossfit LPF – CrossFit
Deadlift
(30) A/B Clock
(15) Deadlift 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:
10/10 DB Single legged deadlifts
12/12 lateral banded walks
20 Alt Plank hip rotations
:30 superman extension hold
3:00 Transition into…
Workout (Time ↓ Shorter is Better)
(12) For Time:
Goal Sub 9
Competitor-
15 KB Swings 70/53
20 Push Ups
15 KB Swings
5 Wall walks
15 KB Swings
20 HSPU
15 KB Swings
50 Ft HS Walk
Rx- KB 53/35, Pushup/wall walk/HSPU/5 wall walks
P- KB 44/26, knee push up/wall walk variation/seated DB press/wall walk variation