Announcements
Members, Reminder! All classes require a reservation. This ensures that we can provide a safe environment, enough space for everyone and deliver the best coaching experience. Please reserve your classes ahead of time. Thank you..
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/23 – (30) 4 Rounds For Time
Tue, 3/24 – (12) Shoulder to OH Complex (rack) / (15) 6 Rounds For Time
Wed, 3/25 – (12) AMRAP / (15) 3 Rep Back Squat (rack)
Thur, 3/26 – (33) Partner Cardio For Time
Fri, 3/27 – (10) AMRAP / (15) (Cleans / Squats) BB Complex
Sat, 2/28 – (32) For Time
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
Shoulder to Overhead Complex (Weight)
A/B Clock: 30
(12) Work up to
a heavy Shoulder
to OH BB Complex
(UB) (rack).
2 PUSH PRESS +
2 PUSH JERKS (UB)
STRENGTH ALT.:
3R or AMRAP
P-Lot Farmers Carry
(2 DB’s or KB’s)
60 Plank Shoulder Taps
1:00 Wall Sit
(below depth)
48 Bicycle Kicks
3:00 transition into
the B WOD…
Deadlifts, Burpee Box Jump Overs, and Push Jerks (Time)
(15) 6 Rounds
For Time /
Goal: Sub 12
Competitor:
12 DEADLIFTS 165/115
9 BURPEE BJO “24/20
6 PUSH JERKS
Rx: 145/100
Performance: 115/75 +/-
Modifications:
Deadlifts: Scale
the load or use
a KB.
Burpee BJO:
Up/Down + hop
over or Step
Up & Over’s.
Push Jerks: Scale
the load or use
2 DB’s.