Announcements
***Important! Please Do Not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
EVENTS:
*Our CF Open T-shirt sale ends “Thur, 2/12” – See order form at the Coaches stand. Don’t miss out!
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/9 – (30) For Time – CrossFit.com WOD 260131 / (Remaining Time) Clean Complex
Tue, 2/10 – (12) Shoulder to OH Complex / (15) 4 Rounds For Time
Wed, 2/11 -(30) For Time
Thur, 2/12 -(35) Partner Cardio
Fri, 2/13 – (12) OH Squat / Snatch Complex / (12) For Time – CrossFit Open 25.2 (22.3 REPEAT)
Sat, 2/14 – (30) For Time
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
Front Squats, Burpees, and Power Cleans (Time)
A/B Clock:
For Time /
Goal: Sub 14
*CrossFit WOD
260131
10-8-6-4-2
FRONT SQUATS
20-16-12-8-4
LAT BURPEES OTB
10-8-6-4-2
POWER CLEANS
Competitor: 185/125 BB
Rx: 155/105
Performance: 95/65 +/- BB
Modifications:
Front Squats:
Scale the load
or use 2 DB’s.
Burpees OTB:
Up Down +
Hop Over or
Step Over’s.
Power Cleans:
Scale the load,
or perform Hang
Power Cleans
or use 2 DB’s.
Rest as needed
then move onto
the B workout…
BB Complex (Weight)
(Remaining Time)
Work up to a heavy
Clean Complex for
the day. Add weight
based on feel.
Partner up!
1 SQUAT CLEAN +
1 HANG SQUAT CLEAN
(UB)
SCALE DOWN:
1 HANG POWER CLEAN +
1 HANG SQUAT CLEAN
OR 1 FRONT SQUAT
STRENGTH ALT.:
3R or AMRAP
3-6-9, etc.
(any Machine)
3 Sets: 1 Hang
Power Clean +
1 Squat Clean
or 1 Front Squat
12 Push Ups
12 V-Ups or
24 S/L Knee Hugs