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, 1/13 – *Courtesy of PRVN Fitness – WOD 3a & 3b (PRVN Community Throwdown)
3a (9) AMRAP / 3b (6) 1RM Clean / (11) 3:00 On / 1:00 Off x 3R
Tuesday, 1/14 – (15) 1RM Deadlift / (12) AMRAP
Wednesday, 1/15 (30) For Time / (Remaining Time) Semi-Heavy 1 Snatch Balance + 3 OH Squats (rack)
Thursday, 1/16 – (30) ACTIVE RECOVERY
Friday, 1/17 – (8) AMRAP / (8) AMRAP / (12) Heavy Clean & Jerk (Squat or Power)
Saturday, 1/18 – HYROX “Style” PARTNER WOD + COLD PLUNGE CHALLENGE
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
Running, Snatches, Lunges, and Box Jump Overs (Time)
A/B Clock: 30
For Time /
Goal: Sub 14
Competitor:
800 M RUN
24 ALT. DB HP SNATCHES 50/35
20 ALT. PISTOL SQUATS
16 BOX JUMP OVER’S “30/24
400 M RUN
20 ALT. DB HP SNATCHES
16 ALT. PISTOL SQUATS
12 BOX JUMP OVER’S
200 M RUN
16 ALT. DB HP SNATCHES
12 ALT. PISTOLS SQUATS
8 BOX JUMP OVER’S
Rx: 50/35 DB * “24/20 BOX
24-18-12 JUMPING LUNGES
Performance:
35/20 DB * 24/20 BOX
24-18-12 JUMPING LUNGES
OR ALT. LUNGES (no weight)
Modifications:
Hang Power Snatches:
Scale the load.
Jumping Lunges:
Lunge (using rings to
support your weight)
or perform quarter lunges.
Box Jump Over’s:
Scale the box height,
jump onto stacked
BP’s, 144-120-96 Alt.
Toe Taps (on BP’s)
or Alt. Step Up & Over’s.
Rest as needed, then move
onto the B WOD…
Snatch Balance and Overhead Squats (Weight)
(Remaining Time ) Work up
to moderately heavy Complex
for the day (from the rack).
add weight based on feel.
Do not MAX out – focus on
form. *Once you get to your
ending weight, perform 3-5
sets at that weight. Partner up!
1 SNATCH BALANCE
+ 3 OVERHEAD SQUAT
SCALE DOWN:
1 (behind the neck)
PUSH JERK + 1 OH
SQUAT OR BACK SQUAT
(UB)
STRENGTH ALTERNATIVE:
AMRAP or 3RFT
15 Back Squats
PL Run
9 Shoulder to OH
48 WB Russian Twists