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
Power Cleans, Wall Walks, HSPU, and Hang Power Cleans (AMRAP – Rounds and Reps)
A/B Clock: 30
(15) AMRAP /
Goal: 4R-5R+
COMPETITOR:
BUY IN:
15-12-9
POWER CLEANS 155/105
(Cone to Cone) HS WALKSx2
(after ea. set of PC)
*Directly into…
AMRAP
9 HANG POWER CLEAN 155/105
3 WALL WALKS
Rx:
*BUY IN:
15-12-9
POWER CLEANS 135/95
3-3-3
WALL WALKS
*Directly into…
AMRAP
9 HANG POWER CLEAN 135/95
12 HANDSTAND PUSH UPS
Performance: 95/65 +/-
3 PARTIAL WALL WALKS
12 (2) DB PUSH PRESS
Modifications:
Power Cleans:
Scale the load or
perform Hang
Power Cleans (BB
or 2 DB’s).
Wall Walks: Scale
up to 1 or 2 Wall
Walks or perform
3 Wall Planks (3
sec hold, no walk)
or 6 C2G Walk Outs.
Hang Power Cleans:
Scale the load or
perform 2 DB Hang
Power Cleans.
HS Push Ups: Scale
up to Assisted HS Push
Ups (ABMAT, ABMAT +
BP’s) or ground or pike
HS Push Ups.
3:00 transition into
the B workout…
Push Jerks (Weight)
(12) Work up to a 3 Rep
heavy Push Jerk (rack)
for the day. Add weight
based on feel. Partner
up!
SCALE DOWN:
3 Rep Push Press
Strength Alternative:
3R or AMRAP
9 Shoulder to OH
16 Bar Hop Over’s
Parking Lot Run
16 V-Ups or 32
Crunches (any style)