Crossfit LPF – CrossFit
Clean & Jerks, Pull Ups, Burpees, Thrusters, and Toes to Bar (Time)
(35) For Time /
Goal: Sub 30
Competitor:
*400 M RUN
21-15-9
CLEAN & JERKS 155/105
C2B PULL UPS
BAR FACING BURPEES OTB
*200 M RUN
9-15-21
THRUSTER’S 115/75
TOES TO BAR
LAT BURPEES OTB
*400 M RUN
Rx: 135/95 * 95/65
PULL UPS
Performance:
95/65+ * 75/55+
JUMPING PULL UPS
HANGING KNEE RAISES
Modifications:
Running: 200 M Run
or 500/400 M Row
or 750/650 M Bike Erg
Clean & Jerk: Lighten the
load or switch to Hang Power
CJ (BB or DB’s)
Pull Ups: Scale up to a few
Rx Pull Ups (12-9-6 / 9-6-3)
or a mix of Rx or Jumping
Burpees OTB: Up Downs
w/Hop Over’s or Step Over’s
Thruster’s: Lighten the
load or perform 2 DB
Thruster’s
Toes to Bar: Scale up to a few
Toes to Bar (Rings) attempts
(12-9-6 / 9-6-3) or a mix of TTB
& Hanging Knee Raises