Announcements
NEXT WEEK- We start a strength cycle of Front Squats, Push Press and Pull-up progressions to help guide our training
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing
~HYROX Training Classes start Oct 1st! NEW CLASS Sundays 8:00AM, HYROX only memberships available
~10/4 8 AM HYROX Group Class
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest during AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 9/28- Deadlift/4RFT
Tue, 9/29- Pullup Practice/FT
Wed, 9/30- Snatch Cycling
Thur, 10/1- HYROX and Oly
Fri, 10/2- AMRAP/Clean Complex
Sat, 10/3- Partner WOD, BRING A FRIEND DAY, MUST BE signed up (Free Trial) to workout
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Hang Squat Cleans and T2B (AMRAP – Rounds & Reps)
(30) A/B Clock:
(10) AMRAP:
Goal 5+ Rounds
C-
3-6-9-12-15…
Hang Squat Cleans 155/105
10 T2B
Rx- BB 135/95
P- BB 95/65 +/-
Modifications- lighten the load, use DB’s, do power cleans instead of squat
T2B- hanging knee raises, toes above hip crease, alt V-ups, laying toes to rig
3:00 Transition, then…
Clean Complex (Weight)
(17) Work up to a heavy complex for the day.
1 Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean
Alternative – choose a light/moderate weight, and do 5-6 sets at the same weight, emphasis on proper positions, keeping the bar close and fast elbows.