Announcements
EVENTS:
Join us this Friday for Week 3 of our FNL event – 3/13 (5PM-8PM). We encourage all registered athletes to
do 26.3 on Friday night, so we can celebrate fitness together. *IMPORTANT! Log your
score on the games.crossfit.com website before Mon, 3/9 @ 8pm.
BroYoga – Sat, 3/28 @ 11:15AM
———-
Miss Coach Stef? Here’s her address in case you’d like to write to her, while she’s in the army:
Moreno, Stefany – Alpha Battery 1-22 FA BN, 2 Platoon, Class 28-26, 6007 Rothwell Rd. Sill, OK 73503
Week at a Glance:
Mon, 3/9 – (15) Snatch Complex / (12) For Time
Tue, 3/10 – (30) 3 Intervals For Time
Wed, 3/11- 5×5 Front Squat / (10) AMRAP
Thur, 3/12 – (35) Partner Cardio
Fri, 3/6 – CF Open 26.3 (TBA on Thur, 3/12 at 3pm – games.crossfit.com or YouTube
Sat, 2/28 – TBD (WOD will be programmed after the release of 26.3)
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
Snatch BB Complex (Weight)
A/B Clock: 30
(15) Work up to a
heavy Snatch BB
Complex for the
day., Add weight
based on feel.
Partner up!
1 POWER SNATCH
1 HANG SQUAT SNATCH
1 OVERHEAD SQUAT
(UB)
SCALE DOWN:
1 POWER SNATCH
1 HANG POWER SNATCH
1 OVERHEAD SQUAT
OR 1 BACK SQUAT
(UB)
STRENGTH ALT.:
3R or AMRAP
7 Power Snatches
5 Hang Power Snatches
7 Back Squats
14 Bar Hop Over’s
P-Lot Farmer’s Carry
(2 KB’s)
3:00 transition into
the B workout…
Running, Toes to Bar, and Overhead Squats (Time)
(12) For Time /
Goal: Sub 10
*BUY IN/OUT:
200 M RUN
Competitor:
30 OVERHEAD SQUATS 115/75
30 TOES TO BAR
20 OVERHEAD SQUATS
20 TOES TO BAR
10 OVERHEAD SQUATS
10 TOES TO BAR
Rx: 95/65 BB
24-16-8
OH SQUAT
TOES TO BAR
Performance:
75/55 BB
24-16-8
OH SQUATS
HANGING KNEE RAISES
Modifications:
Running:
P-Lot Run or
See Run MOD’s
at the Coaches
station.
OH Squats:
Scale the
load (PVC Ok),
perform Back
Squats (ground)
or 2 DB Front
Squats.
Toes to Bar:
Scale up to
any # of TTB
(Ring) attempts
or a mix of
any variation
or Toes to Rig
(BFSU).