Crossfit LPF – CrossFit
Push Press
(32) A/B Clock
(15) Push Press
Build up to a heavy set of 3 Push Press to establish an estimated 1 RM to begin our strength cycle.
3:00 Transition into…
Strength alternative:
15 min AMRAP-
PL Overhead plate carry
10 Plank scap push ups
20 Plank Shoulder Taps
10 Plate G2O
A: Running, Clean & Jerks, and Toes to Bar (AMRAP – Reps)
(6) A WOD: AMRAP
Goal 2R-3R+
C-
*Buy In: 400 M Run
6 Power C&J 155/105
12 T2B
Rx- 135/95 BB
P- 95/65 +/- BB, hanging knee raises
Modifications:
Running: 400 M Row
or 800 M Bike Erg or
Parking Lot Run.
Power CJ: Scale the load
or modify to Hang Power
CJ (BB or DB’s)
Toes to Bar: Scale up
to TTB (Ring) attempts, leg raises, or alt V-ups
REST 2:00 then move on
to the B WOD…
B: Running, Clean & Jerks, and Toes to Bar (AMRAP – Reps)
(6) B WOD AMRAP
Goal 2-3 Rounds
C-
*Buy In: 400 M Run
3 Power C&J 185/125
9 T2B
Rx- 155/105 BB
P- 115/75 +/- BB, Hanging knee raises