Crossfit LPF – CrossFit
Machine Work, DB Snatch, Wall Walks, DB Hang Power C&J, and Push Ups (AMRAP – Rounds and Reps)
(28:30) 6:00 AMRAP x 4 Rounds /
Goal: 5-7 RDS
Rest :90 Sec B/T Intervals. Start
where you left off.
BUY-IN: Machine Work
Competitor:
RD 1: 500/400 M ROW
RD 2: 24/18 CAL ECHO BIKE
RD 3: 500/400 M SKI ERG
RD 4: 1000/800 M BIKE ERG
–
12 ALT. DB POWER SNATCHES 65/45
4 WALL WALKS
12 ALT. DB HANG POWER C&J
12 HAND RELEASE PUSH UPS
Rx: 50/35
ECHO/SKI/BIKE/ROW
Performance: 35/20+
SKI/BIKE/ROW/ECHO
PARTIAL WALL WALKS
Modifications:
DB Power Snatches:
Lighten the load or
scale to DBHPS
Wall Walks: Wall Planks
(3 Sec hold, no walk) or
8 C2G Walk Outs
DB Power Clean & Jerks:
Lighten the load
Hand Release Push Ups:
Knees