Announcements
Friendly Reminder, The office is closed Sat, 12N – Mon, 9AM. Email us: info@crossfitlpf.com
/ heather.cflpf@gmail.com on the weekends and we will reply back on Monday.
CONGRATS to our WZA competitors for their * A L L O U T E F F O R T * this weekend…
and our Tipsy Turtle 5K Runners! We are so proud of all of you!
SAVE THE DATE! The 2025 CrossFit Open is Feb 27th – March 17th. Go to games.crossfit.com to sign-up –
All Levels Welcome… only $20.
SAVE THE DATE! BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE: This is our last week of 1RM lifts. Over the next 3 months,
we will continue to strength train but will focus a bit more on Olympic Weightlifting!
Monday, 1/27 – (15) 1RM Front Squat / (12) For Time
Tuesday, 1/28 – (15) AMRAP / (12) 3R Push Jerk (rack)
Wednesday, 1/29 – (15) 5×3 Sumo Deadlift / (10) AMRAP
Thursday, 1/30 – (30) ACTIVE RECOVERY
Friday, 1/31 – (12) Heavy Snatch BB Complex / (15) 5R For Time
Saturday, 2/1 – (30) “Bring a Friend Day – Partner WOD” For Time
Crossfit LPF – CrossFit
Snatch BB Complex (Weight)
A/B Clock: 30
(12) Work up to a moderate
to heavy BB Complex
then perform a 4×2
(4 sets at that weight).
Do not MAX out.
Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT
*Rest 5 sec between
each complex. Rest as
needed between sets.
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 OVERHEAD SQUAT
OR BACK SQUAT
STRENGTH ALTERNATIVE:
AMRAP
27 BAR HOP OVER’S
9 POWER SNATCHES
7 HANG POWER SNATCHES
5 OVERHEAD SQUATS
OR 5 BACK SQUATS
48 CRUNCHES (any style)
3:00 transition into
the B workout…
Running, Rope Climbs, and KB Snatches (Time)
(15) 5 Rounds For Time /
Goal: Sub 12
Perform 6 KB Snatches
on one arm, then switch.
Competitor:
2 LEGLESS ROPE CLIMBS
6/6 KB SNATCHES 53/35
200 M RUN
Rx:
200 M RUN
6/6 KB SNATCHES 53/35
2 ROPE CLIMBS
Performance:
6 L.T.S ROPE CLIMBS
OR 12 STRICT RING ROWS
6/6 KB SNATCHES 35/25
200 M RUN
Modifications:
Rope Climbs: 1 Rx
or 2 partial Rx Rope
Climbs or 2 knotted
Rope Climbs.
KB Snatches: Perform
DB Snatches.
Run: Parking Lot Run,
250/200 M Row or
500/400 M Bike Erg