Announcements
Hello Members! Thank you for the warm welcome as I step from athlete to OWNER here at LPF! Please note the gym phone number has changed to Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/6 – Backsquat/For Time
Tue, 4/7 – BB complex/For Time
Wed, 4/8 – Pull up strength/4 Rds intervals
Thur, 4/9 – CARDIO running and machines
Fri, 4/10 – For Time/Snatches
Sat, 4/11 – Partner WOD 30 min AMRAP
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Barbell Complex (Weight)
A/B Clock: 31
(12) BB Complex (UB)
Every 90 seconds
x 8 sets, add weight
each set.
“MisFit Clean Complex 2.0”
1 POWER CLEAN +
1 HANG POWER CLEAN +
1 SQUAT CLEAN +
1 HANG SQUAT CLEAN +
1 SHOULDER TO OVERHEAD
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN +
2 (1) FRONT SQUAT(S)
1 SHOULDER TO OVERHEAD
STRENGTH ALTERNATIVE:
(12) AMRAP
200 M Run or (any) Machine
3 Power Cleans DB or BB
2 Hang Power Cleans
1 Shoulder to Overhead
• add weight based on feel
or stay at the same weight.
3:00 transition into the B WOD…
Machine Work, Toes to Bar, Cleans and S2O (4 Rounds for time)
(16) 4 Rounds For Time /
Goal: Sub 14
Competitor:
MACHINE*
15 TOES TO BAR
12 HANG POWER CLEANS 155/105
9 S2O 155/105
Rx:
MACHINE*
12 TOES TO BAR
12 HANG POWER CLEANS 135/95
9 S2O 135/95
Performance:
MACHINE*
15 HANGING KNEE RAISES
12 HANG POWER CLEANS 75/55+
9 S2O
*each round switch machines
C: ROW/ECHO/SKI/ERG
RX: ECHO/SKI/ERG/ROW
P: SKI/ERG/ROW/ECHO
—-
250/200 ROW
12/9 ECHO
250/200 SKI
500/400 M BIKE ERG
Modifications:
Hanging Knee Raises:
Scale to Toes to Rig or
Butterfly Sit Ups
BB Hang Power Cleans &
BB Push Press: Modify to (2) DB’s