Announcements
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE:
Monday, 1/13 – *Courtesy of PRVN Fitness – WOD 3a & 3b (PRVN Community Throwdown)
3a (9) AMRAP / 3b (6) 1RM Clean / (11) 3:00 On / 1:00 Off x 3R
Tuesday, 1/14 – (15) 1RM Deadlift / (12) AMRAP
Wednesday, 1/15 (30) For Time / (Remaining Time) Semi-Heavy 1 Snatch Balance + 3 OH Squats (rack)
Thursday, 1/16 – (30) ACTIVE RECOVERY
Friday, 1/17 – (8) AMRAP / (8) AMRAP / (12) Heavy Clean & Jerk (Squat or Power)
Saturday, 1/18 – HYROX “Style” PARTNER WOD + COLD PLUNGE CHALLENGE
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Toes to Bar, Burpees, and Thrusters (AMRAP – Rounds and Reps)
A/B Clock: 29
3a (9) AMRAP /
Goal: 5R-7R+
PRVN Community
Throwdown WOD 3a & 3b
*Courtesy of “PRVN
Fitness
Rx:
3 TOES TO BAR
6 LAT BURPEES OTB
9 THRUSTERS 95/65
*TTB increases by 3 reps
(RD1: 3, RD 2: 6, RD 3:
9 & so on…)
Performance:
75/55 BB * HANGING
KNEE RAISES
At the 9:00 mark, go
directly into 3b…
Clean (Weight)
3b (6:00)
*Establish a 3R MAX CLEAN –
Can be Power or Squat.
Must be touch & go without
resting the bar on the
ground.
SCALE DOWN:
3R Heavy Hang Power Clean
STRENGTH ALTERNATIVE:
(6) AMRAP
15 KB Deadlifts
24 Bicycle Kicks
15 KB Overhead Swings
24 Bicycle Kicks
15 KB High Pulls
3:00 Transition into
the C Workout…
Running and Machine Work (Calories)
(11) 3:00 ON/1:00 OFF x3R
Goal: 60-120 Cals+
A: 200 M RUN
ME CAL SKI ERG
B: 200 M RUN
ME CAL BIKE ERG
C: 200 M RUN
ME CAL ECHO BIKE
Group 2: B/C/A
Group 3: C/A/B
Modifications:
Run: Parking Lot (2) DB
Farmer’s Carry