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Crossfit LPF – CrossFit
Clean & Jerks (AMRAP – Reps)
A/B Clock: 26
(10) AMRAP /
Goal: 30 + 4-10 misc. Reps
*CrossFit Games QF WOD #4.
*Scoring is 30 + total misc. reps. The rest periods are not optional (even at the 9:00 mark). Add your score to the 2nd link.
Competitor: (Original QF loads)
10 CLEAN & JERKS 135/85
*REST 1:00
10 CLEAN & JERKS 185/125
*REST 1:00
10 CLEAN & JERKS 225/155
*REST 1:00
MAX REPS CLEAN & JERKS
(REMAINING TIME) 245/165
Rx:
135/85*155/105*185/125*205/145
Performance:
95/65*115/75*135/95*155/105
OR.. start at 75/55 & add weight each round based on feel. Challenge yourself!
STRENGTH ALTERNATIVE:
(10 AMRAP
3–6-9 & so on…
Clean & Jerks (any style)
Bar Hop Over’s
Parking Lot Sprint
4:00 transition into the
B workout…
CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here
DB Hang Power C&J, Toes to Bar, and Burpees (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
*Perform the DB HPCJ in sets of 5 (each arm) before switching.
Competitor:
20 (1) DB HANG POWER C&J 50/35
15 TOES TO BAR
10 LAT BURPEES OTB
Rx:
20 (1) DB HANG POWER C&J 45/25
12 TOES TO BAR
10 LAT BURPEES OTB
Performance:
20 (1) DB HANG POWER C&J 35/20
15 HANGING KNEE RAISES
10 LAT BURPEES OTB
Modifications:
DB Hang Power CJ:
Lighten the load.
Toes to Bar: Scale up
to Toes to Bar (ring) attempts
(any amount) or modify to
Toes to Rig or BF Sit Ups)
LAT Burpees OTB:
Plank style w/Step Over.