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)
A/B Clock: 30
(15) AMRAP /
Goal: 4R-5R+
COMPETITOR:
BUY IN:
15-12-9
POWER CLEANS 155/105
(Cone to Cone) HS WALKSx2
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)