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
Power Cleans, Wall Walks, HSPU, and Hang Power Cleans (AMRAP – Rounds and Reps)
(15) AMRAP
GOAL:
Rx:
BUY IN:
15-12-9
POWER CLEAN 135/95
3-3-3
WALL WALK
DIRECTLY INTO
AMRAP
9 HANG POWER CLEAN 135/95
12 HSPU
Performance: 95/65 +/-
PARTIAL WALL WALKS
DB PUSH PRESS
COMPETITOR: 155/105
BUY IN: AFTER EA RD OF POWER CLEANS
PERFORM 2 X CONE TO CONE HS WALKS
AMRAP: INSTEAD OF HSPU PERFORM 3 WALL WALKS
Competitor: 155/105
Push Jerks (Weight)
(12) WORK UP TO A 3 REP HEAVY PUSH JERK