Crossfit LPF – CrossFit
Double Unders, Hang Power Cleans, Lunges, and Push Press (Time)
A/B Clock: 30
For Time /
Goal: Sub 15
Courtesy of “Proving Grounds”
*Lunges are alternating.
Rx:
100 DOUBLE UNDER’S
50 HANG POWER CLEANS 95/65
50 FRONT RACK “REV” LUNGES
50 PUSH PRESS
100 DOUBLE UNDER’S
Performance: 75/55 +/-
150 SINGLE UNDER’S
Modifications:
Double Under’s:
Scale up to Dub
attempts or a mix
of Dubs & Singles
(:45 Sec – 1:00)
Hang Power Cleans:
Scale the load or
perform 2 DB Hang
Power Cleans
Rev Lunges:
Scale the load or
perform Lunges
(any style) no
weight
Push Press:
Scale the load or
perform 2 DB Push
Press
Rest as needed then
move onto the B
workout…
Push Jerk (1 X 3 PUSH JERK)
(Remaning Time )
Work up to a heavy
3 Rep Push Jerk (rack).
Add weight based on
feel. Partner Up!
SCALE DOWN:
3 Rep Push Press (rack)
Strength Alternative:
AMRAP or 3 Rounds (NFT)
15/15 S/A Alt. (1) DB Hang
Power Clean & Jerks
(2) DB Parking Lot
Farmers Carry
30 Air Squats
1:00 Plank (elbows)