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
Hang Cleans and Burpee Pull Ups (Time)
For time
Goal:
BUY IN/OUT: 400 M RUN
Competitor:
10 HANG SQUAT CLEANS 155/105
20 BURPEE TO TARGET
8 HANG SQUAT CLEANS 185/125
16 BURPEE PULL UPS
6 HANG SQUAT CLEANS 205/145
12 BURPEE BAR MUSCLE UPS
Rx:
135/95*155/105*185/125
BURPEE TO TARGET/BURPEE PULL UPS/BURPEE C2B PULL UPS
Performance:
95/65*115/75*135/95 +/-
2X HOP LAT BURPEE OTB/BURPEE TO TARGET/BURPEE PULL UP
Clean Complex (Weight)
With time remaining on the clock, work up to a heavy Clean Complex:
1 SQUAT CLEAN + 1 HANG CLEAN + 2 FRONT SQUATS