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, 1/20 – (15) For Time / (Remaining Time) Clean Complex
Tuesday, 1/21 – (12) 1RM Shoulder Press / (16) For Time
Wednesday, 1/22 – (18) For Time / (14) For Time
Thursday, 1/123 – (30) ACTIVE RECOVERY
Friday, 1/24 – (25) E5MOM x 5R
Saturday, 1/25 – (20) AMRAP – Hero WOD “JACK”
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)
A/B WOD: 30
For Time /
Goal: Sub 16
*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
Rd1: 20 BURPEE TO TARGET
Rd2: 16 BURPEE PULL UPS
Rd3: 12 BURPEE C2B PULL UPS
Performance:
75/55 * 95/65 *115/75 +/-
Rd1: 20 BURPEE + LAT DBL
BAR HOP OVER
Rd2: 16 BURPEE TO TARGET
Rd3: 12 BURPEE PULL UPS
OR 12 PUSH UPS (any style)
+ 16 STRICT RING ROWS
Modifications:
Running: 1000/800 M
Bike Erg or 500/400 M
Row.
Hang Squat Cleans:
Scale the load, perform
12-10-8 Hang Power
Cleans or use 2 DB’s.
Burpees +:
Rd1: Up/Down +
Double Step Over
Rd2: Up/Down + Jump
(w/reach)
Rd3: Ring Row option
Rest as needed then
move onto the B workout…
Clean Complex (Weight)
(Remaining Time)
Work up to a heavy Clean
Complex for the day. Add
weight based on feel. Partner
Up!
1 SQUAT CLEAN +
1 HANG CLEANS +
2 FRONT SQUATS (UB)
SCALE DOWN(S):
2 HANG CLEANS +
2 FRONT SQUATS (UB)
OR…
1 POWER CLEAN +
1 HANG POWER CLEAN +
2 FRONT SQUATS (UB)
Strength Alternative:
3R or AMRAP
20 Air Squats
1:00 Wall Sit (below
depth)
48 WB Russian Twists
48 Flutter Kicks