Announcements
Members, We hope you had a wonderful holiday and are ready for another awesome year!
*Look out for an important email announcement Monday evening – 8PM.
EVENTS:
Sat, 1/10 @ 11:15AM – BroYoga.. Invite a guest!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 1/10 @ 11:15AM – BroYoga .. Invite a guest!
Week at a Glance:
Mon, 1/5 – (20) AMRAP – “INCREDIBLE HULK” Courtesy of Beyond Strength
Tue, 1/6 – (15) OH Squat / (10) AMRAP
Wed, 1/7 – (15) 5×5 Back Squat / (12) For Time
Thur, 1/8 – (30) For Time – PARTNER CARDIO
Fri, 1/9 – (30) For Time
Sat, 1/10 – (30) For Time / (remaining Time) Snatch Complex
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Jump Rope, Wall Balls, and Snatches (Time)
A/B Clock: 30
For Time /
Goal: Sub
(Rest included)
*C/Rx: Snatches must
be done UB.
Competitor:
3 Rounds:
35 DOUBLE UNDER’S
21 WALL BALLS 20/14
7 POWER SNATCHES 115/75
-REST :90 Sec-
3 Rounds:
35 DOUBLE UNDER’S
15 WALL BALLS
5 POWER SNATCHES 135/95
-REST :90 Sec-
3 Rounds:
35 DOUBLE UNDER’S
9 WALL BALLS
3 POWER SNATCHES 155/105
Rx:
95/65*115/75*135/95
20/14 WB
Performance:
75/55*95/65*115/75
14/12 WB
45 SINGLE UNDER’S
Modifications:
Dubs: Scale
up to Dub
attempts or
a mix of Dubs /
Singles, or
perform 105
Toe Taps (plate),
or 5/4 Calorie Ski.
WB Shots:
Scale the load
(MOD: Partial
Squat or use
a Box).
Power Snatches:
Scale the load
or perform Hang
Power Snatches,
or 16/14/12 Alt.
DB Snatches.
Rest as needed,
then move onto
the B workout…
SNATCH BB COMPLEX (Weight)
(Remaining Time)
Work up to a
heavy Snatch
BB Complex for
the day. Partner
up!
1 POWER SNATCH +
1 LOW HANG POWER SNATCH +
1 HANG POWER SNATCH
SCALE DOWN:
1 POWER SNATCH +
2 HANG POWER SNATCHES
STRENGTH ALT.:
3R or AMRAP
12/9 Cal (any)
Machine
9 Up Down’s
5 Power Snatches
3 Hang Power Snatches
60 Crunches