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
Workout (AMRAP – Rounds and Reps)
A/B/C Clock: 30
(8) AMRAP /
Goal: 4R-6R+
*BUY IN: 400 M RUN
12 LAT BAR HOP OVER’S
9 FRONT SQUATS
6 PUSH JERKS
Competitor: 155/105
Rx: 135/95
Performance: 95/65 +/-
Modifications:
Running: 200 M or
Parking Lot Run,
500/400 M Row or
1000/800 M Bike Erg
Lat Bar Hop Over’s:
Toe Touch + Jump
up (in the air with
OH reach).
Front Squats: Scale
the load or use 2 DB’s.
Push Jerks: Scale
the load or use 2
DB’s.
Rest 2:00, then begin the
B workout…
Bar Hops, Pull Ups, and C&J (AMRAP – Rounds and Reps)
(8) AMRAP /
Goal: 4R-6R+
*BUY IN: 400 M RUN
12 LAT BAR HOP OVER’S
9 PULL UPS
6 POWER CLEAN & JERKS
Competitor: 135/95
Rx: 115/75
Performance: 75/55+/-
JUMPING PULL UPS
Modifications:
Running: Same as the
A WOD.
Lat Hop Over’s: Same
as the A WOD.
Pull Ups: Scale up
to any number of
Rx / Banded Pull Ups
or perform 15 (12) Strict
Ring Rows.
Power CJ: Scale the
load or use 2 DB’s.
Rest 2:00, then begin the
C workout…
Clean & Jerk (Weight)
(10) Work up to a heavy
CLEAN & JERK (any style
from the ground). Add
weight based on feel.
Partner up!
SCALE DOWN: Heavy 1 rep
or 3 rep semi-heavy Hang
Power CJ. OK to break the
set (if performing a 3 rep).
STRENGTH ALTERNATIVE:
3R or AMRAP:
18 ABMAT BF Sit Ups
12/9 Cal Echo Bike
9 Deadlifts
7 Hang Power Cleans
5 Shoulder to OH
OR 9 Clean & Jerks
(any style)