Crossfit LPF – CrossFit
Front Squat
(30) A/B Clock:
(15) 5 reps x 5 sets @ 70%, warm up 2-3 sets building weight before completing all 5 sets at the same working weight. No failures, or lower weight. rest 60-90 seconds between sets.
Strength alternative:
3-4 quality rounds:
12/12 lateral banded steps
8/8 DB Bent Rows
20 Alt Dead Bugs
:30 L/R Side Plank
3:00 Transition then…
Cleans and Running (Time)
(12) For Time:
Goal Sub 10
C-
12 Cleans (P or S) 185/125
200 M Run
9 Cleans 205/135
200 M Run
6 Cleans 225/155
200 M Run
3 Cleans 245/165
200 M Run
Rx-
M- 135/165/185/205
F- 95/115/125/135
P-
M- 115/135/155/165 +/-
F- 75/95/105/115 +/-
Modifications: Machine instead of running