Crossfit LPF – CrossFit
Power Snatches, Power C&J, Pull Ups, and Double Unders (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 4R-6R+
“CROSSFIT LIFTOFF
2015 Event #3″
Competitor:
3 POWER SNATCHES 135/95
6 POWER CLEAN & JERKS
9 C2B PULL UPS
54 DOUBLE UNDERS
Rx: 115/75
PULL UPS
Performance: 75/55+,
12 JUMPING PULL UPS
SINGLE UNDERS
Modifications:
Power Snatches: Lighten
the load or perform Hang
Power Snatches or 6 Alt.
DB Power Snatches.
Clean & Jerks: Lighten
the load or perform Hang
Power Clean & Jerks or 12
DB Clean & Jerks.
Pull Ups: Scale up to Pull
Up attempts or modify to
15 (12) Strict Ring Rows.
Double Under’s: Scale up
to 1:00 Dub attempts or a
mix of Dubs & Singles.
3:00 transition into the
B workout…
Snatch BB Complex (Weight)
(Remaining Time) Work up to a heavy Snatch Complex. Add
weight based on feel. Partner
up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH (UB)
Strength Alternative:
AMRAP or 3 Rounds (NFT)
9 Hang Power Snatches
18 Bar Hop Over’s
48 WB Russian Twists
1:00 Plank (elbows)