Crossfit LPF – CrossFit
Rope Climbs, Wall Walks, DB Snatch, and Push Ups (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 3R-4R+
Competitor:
2 LEGLESS ROPE CLIMBS
4 WALL WALKS
6 DB SNATCH L-ARM 65/45
12 HAND RELEASE PUSH UPS
6 DB SNATCH R-ARM
Rx:
2 ROPE CLIMBS
4 WALL WALKS
6 DB SNATCH L-ARM 50/35
12 HAND RELEASE PUSH UPS
6 DB SNATCH R-ARM
Performance:
6 DB SNATCH L-ARM 35/30
12 HAND RELEASE PUSH UPS
6 DB SNATCH R-ARM
4 L-T-S ROPE CLIMBS OR
12 RING ROWS
4 PARTIAL WALL WALKS
Modifications:
Rope Climbs: Ring Rows or
9/9 Bent Over Rows
Wall Walks: 4 Wall Planks
w/3 sec hold (no walk) or
6 Inch Worms
DB Snatches: Lighten the load
Hand Release Push Ups:
Knees
3:00 transition into the B WOD…
Deadlift (5X5 DEADLIFT)
(15) Work up to a
heavy 5×5 “Floor Pause Deadlift. Add weight based on feel. Partner up!
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds
20 KB Overhead Swings
25 Dubs or 75 Singles
20 Deadlifts
25 Dubs or 75 Singles
1:00 ME Core (your pick)