Crossfit LPF – CrossFit
Power Clean BB Cycling (AMRAP – Reps)
A/B Clock: 30
(18) Power Clean (progressively loading)
“Barbell Cycling” EMOM (ME)
*C/RX athletes must
perform the workout as
prescribed UB (0:00-15:00).
Singles are OK for the ME
work (15:00-18:00).
EVERY 90 SECONDS, perform a set:
Competitor: (UB)
135/95 x 10 reps – 0:00-4:30 (3x)
155/105 x 8 reps – 4:30 – 9:00 (3x)
185/115 x 6 reps – 9:00-12:00 (2x)
215/135 x 3 reps – 12:00-15:00 (2x)
⭐️ ME singles – 245/145 – 15:00-18:00 clock
RX: (UB)
105/75
115/85
135/95
155/105
⭐️ ME singles – 175/115
Performance:
45/35+
65/45+
75/55+
95/65+
⭐️ ME singles – 105/75+
– challenge yourself!
SCALE DOWN:
OK to stay at the same
weight for the entire workout
(5-8 reps) or add weight based
on feel.
Other Modifications available
upon request.
3:00 transition into…
Core Planks (Checkmark)
(9) EMOM CORE (:45/:15)
Forward plank
R side plank
L side plank
Modifications: shorten the lever arm, shorten the time under tension, check with your coach for modifications