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
Deadlift (Weight)
A/B Clock: 30
(15) 1RM Deadlift
Work up to a 1RM
Deadlift (5-5-3-3-2-1..)
SCALE DOWN:
3RM Deadlift
STRENGTH ALTERNATIVE:
(15) AMRAP
12 KB Swings (OH)
16 Strict Ring Rows
12/9 Cal (any) Machine
24 ABMAT BF Sit Ups
3:00 Transition into
the B Workout…
Jump Rope, SDLHP, and Dips (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 3R-4R+
Competitor:
48 DOUBLE UNDER’S
12 SUMO DL HIGH PULL 115/75
M: 1 RMU + 5 RING DIPS X 2
F: 1 RMU + 3 RING DIPS X 2
*The MU does not count
as a Ring Dip.
Rx:
48 DOUBLE UNDER’S
12 SUMO DL HIGH PULLS 95/65
12/9 RING DIPS
Performance:
64 SINGLE UNDER’S
12 SUMO DL HIGH PULLS 75/55+/-
15 BOX DIPS
Modifications:
Dubs: Scale up to
Dub attempts or a mix
of Dubs & Singles or
5/4 Ski Erg.
Sumo Deadlift High Pulls:
Scale the load or perform
KB SDLHP.
Ring Dips: Scale up to
any number of banded
Ring Dips (3 sec hold at
the top).