Announcements
*Reminder, Please do not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
Chalk storage – please store all Chalk in this designated bin. Thank you..
EVENTS:
*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, 2/16 – (30) For Time / (Remaining Time) Clean & Jerk Complex
Tue, 2/17 – (15) 3 Rep Back Squat / (12) 5 Rounds For Time
Wed, 2/18 – (28:30) 4×6:00 ON / 1:30 OFF (AMRAP) Intervals
Thur, 2/19 – (35) Partner Cardio
Fri, 2/20 – (12) 1 Set – 3 Position Snatch / (10) AMRAP
Sat, 2/21 – (30) For Time “CrossFit Open WOD 16.5 (14.5 Repeat) / (If time remains) 1R Squat Clean Thruster
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
Back Squat (Weight)
A/B Clock: 30
(15) Work up to
a 3 Rep Heavy
Back Squat (rack)
for the day. Add
weight based
on feel. Partner
up!
STRENGTH ALT:
3R or AMRAP
20 KB OH Swings
20 Air Squats
20 KB High Pulls
40 Bicycle Kicks
3-6-9, etc. (any)
Machine
3:00 transition
into the B WOD…
Jump Rope, DB Snatches and DB Lunges (Time)
(12) 5 Rounds
For Time /
Goal: Sub 10
DB Snatches &
Perform all 6 reps
on 1 arm before
switching.
Competitor:
48 DOUBLE UNDER’S
6/6 S/A HANG
POWER SNATCH 50/35
12 (1) DB GOBLET
STYLE ALT. REVERSE
LUNGES
Rx: 45/25 DB
Performance:
35/25 OR 25/15
36 DOUBLE UNDER’S
OR 72 SINGLE
UNDER’S
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dub’s
& Singles :35-45
Sec) or 144 Toe
Taps (Plates) or
5/4 Cal Ski Erg
DB Power Snatches:
Scale the load
or perform Hang
Power Snatches.
Reverse Lunges:
Scale the load
or use no weight
or perform assisted
using the Rings or
Rig