Crossfit LPF – CrossFit
Box Jump Overs, BB Complex, and Pull Ups (Time)
A/B Clock: 30
5 Rounds For Time /
Goal: Sub 15
BB COMPLEX:
3 POWER CLEANS +
3 HANG POWER CLEANS +
3 FRONT SQUATS = 1 set
*Break-up as needed
Competitor:
9 BOX JUMP OVER’S “30/24
1 BB COMPLEX 155/105
9 C2B PULL UPS
Rx: “24/20 BOX * 135/95 BB *
PULL UPS
Performance: “24/20 BOX *
75/55+ BB, * JUMPING PULL UPS
Modifications:
Box Jump Over’s:
Step Up & Over’s, explosive jump to plate with step down
BB Complex:
6 Cleans any way +
3 Squats Front or Back, modify with DBs
Jumping Pull Ups:
12 Strict Ring Rows, 9 jumping pullups with slow negative
Core Accessory (Checkmark)
Rest as needed, and then perform, make sure to start by the 23:00…
7 min AMRAP:
10 alt V-ups
10 superman rocks
10 plank up/downs
10 hollow rocks
use this time to build a bullet proof core, this with improve the quality of all of our crossfit movements