Announcements
EVENTS:
Join us this Friday for Week 2 of our FNL event – 3/6 (5PM-8PM). We encourage all registered athletes to
do 26.2 on Friday night if at all possible, so we can celebrate fitness “together”. *IMPORTANT! Log your
score on the games.crossfit.com website before Mon, 3/2 @ 8pm.
BroYoga – Sat, 3/28 @ 11:15AM
———-
If you would like to write to Coach Stef while shes in Army Boot Camp, her address is:
Moreno, Stefany – Alpha Battery 1-22 FA BN, 2 Platoon, Class 28-26, 6007 Rothwell Rd. Sill, OK 73503
Week at a Glance:
Mon, 3/2 – (15) 5R Back Squat / (12) For Time
Tue, 3/3 – (30) 3 Sets For Time -*Courtesy of Box Programming
Wed, 3/4 – (12) S2O Complex / (15) E3MOM x 5R
Thur, 3/5 – (40) Partner Cardio
Fri, 3/6 – CF Open 26.2 (TBA on Thur, 3/5 at 3pm (games.crossfit.com or YouTube)
Sat, 2/28 – TBD (WOD will be programmed after the release of 26.2)
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
Snatches and Burpee Box Jump Overs (Time)
(30) 3 Sets
for Time /
Goal: Sub 20
*Courtesy of
The Box
Programming
Rest 3:00 b/t Sets.
Your score is your
time minus the
rest (6:00).
Competitor:
9-6-3
POWER SNATCHES
BURPEE BOX JUMP
OVER’S “30/24
—-
SET 1: 155/105 BB
SET 2: 135/95 BB
SET 3: 115/75 BB
Rx:
135/95*115/75*95/65
“24/20 BOX
Performance:
115/75*95/65
*75/55 BB +/- OR
95/65*75/55
*55/35 BB +/-
“24/20 BOX
Modifications:
Power Snatches:
Scale the load
or perform 18-
12-6 Alt. DB
Power Snatches.
Burpee BJO:
Up Down +
Box Jump
or Step Up
& Over’s.