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
Snatches and Burpees (Time)
A/B Clock: (30)
FOR TIME
Goal: Sub 12
21 POWER SNATCH 115/75
21 LAT BURPEES OVER BAR
15 POWER SNATCH
15 LAT BOB
9 POWER SNATCH
9 LAT BOB
3 POWER SNATCH
3 LAT BOB
Rx: 95/65
Performance: 75/55 +/-
Squat Snatch (Remaining time
2 REP SQUAT SNATCH:
Build up to a heavy 2 rep *perfect* squat snatch for the day. drop bar between reps to reset.
Scale – modify to power snatches or snatch pulls, focus on good form over heavy weight
)
STRENGTH ALTERNATIVE:
4 rounds:
10/10 around the worlds 15/10# plate
15 weighted sit ups with plate
10 lateral plate hop overs