Crossfit LPF – Open Gym
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 75%.
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…
WB, Dubs and Snatches (AMRAP – Rounds and Reps)
(12) AMRAP:
Competitor-
25 Wallballs 20/14
50 Dubs
5 Squat Snatch 155/105
RX- BB 135/95
P- 115/75 +/-, singles or jump with double tap
Modifications: lighten the load, WB to a box, Ski instead of dubs, power snatch instead of squat, or clean to avoid overhead.