Announcements
Friendly Reminder, The office is closed Sat, 12N – Mon, 9AM. Email us: info@crossfitlpf.com
/ heather.cflpf@gmail.com on the weekends and we will reply back on Monday.
CONGRATS to our WZA competitors for their * A L L O U T E F F O R T * this weekend…
and our Tipsy Turtle 5K Runners! We are so proud of all of you!
SAVE THE DATE! The 2025 CrossFit Open is Feb 27th – March 17th. Go to games.crossfit.com to sign-up –
All Levels Welcome… only $20.
SAVE THE DATE! BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE: This is our last week of 1RM lifts. Over the next 3 months,
we will continue to strength train but will focus a bit more on Olympic Weightlifting!
Monday, 1/27 – (15) 1RM Front Squat / (12) For Time
Tuesday, 1/28 – (15) AMRAP / (12) 3R Push Jerk (rack)
Wednesday, 1/29 – (15) 5×3 Sumo Deadlift / (10) AMRAP
Thursday, 1/30 – (30) ACTIVE RECOVERY
Friday, 1/31 – (12) Heavy Snatch BB Complex / (15) 5R For Time
Saturday, 2/1 – (30) “Bring a Friend Day – Partner WOD” For Time
Crossfit LPF – CrossFit
TTB, C&J, Thrusters, and Jump Rope (AMRAP – Reps)
(12) 90 SEC ON/30 SEC OFF X 6 RDS
Goal:
Competitor:
8 TOES TO BAR
4 POWER CLEAN & JERK 135/95
2 THRUSTERS
AMRAP DOUBLE UNDERS
Rx: 115/75
Performance: 95/65
Clean & Jerk Complex (Weight)
(15) BB Complex
5X1
2 SQUAT CLEAN + 1 SHOULDER TO OVERHEAD
(DO NOT do the 2 Squat Cleans Unbroken, perform 1 Squat Clean rest 3-5 sec then perform a Squat Clean & Jerk)
WARM UP TO A MODERATELY HEAVY WEIGHT, THEN PERFORM 5 SETS OF THE BB COMPLEX. REST AS NEEDED BETWEEN SETS. FORM OVER WEIGHT. ITS OK TO STAY AT A MODERATE TO HEAVY WEIGHT FOR ALL 5 SETS. ADD WEIGHT AS NEEDED.