Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/14 – Front Squats % / AMRAP
Tuesday, 7/15 – 5:00 ON / 2:00 OFF X 4R
Wednesday, 7/16 – Shoulder Press % / AMRAP 7 x 2
Thursday, 7/17 – For Time
Friday, 7/18 – 4 Rounds For Time
Saturday, 7/19 – 9 Rounds For Time
*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Machines, Box Jump Overs, and Snatches (Calories)
(26) 5:00 ON/2:00 OFF X 4R
Goal: 60-90+ Reps
*Your total reps
for all 4R =
your score! Step
down required on
the Box Jump
Over’s.
Competitor:
Round 1:
20/15 CAL ROW
7 BOX JUMP OVERS “24/20
7 POWER SNATCHES 135/95
*ME CAL ROW
Round 2:
24/18 CAL ECHO BIKE
9 BOX JUMP OVERS
7 POWER SNATCHES
*ME CAL ECHO BIKE
Round 3:
15/12 CAL SKI ERG
12 BOX JUMP OVERS
7 POWER SNATCHES
*ME CAL SKI ERG
Round 4:
15/12 CAL BIKE ERG
15 BOX JUMP OVERS
7 POWER SNATCHES
*ME CAL BIKE ERG
Rx:
115/75 BB * “24/20 BOX
ECHO/SKI/BIKE ERG/ROW
Performance:
95/65 +/-, * “24/20 BOX
SKI/BIKE ERG/ROW/ECHO
Modifications:
Machine: Scale
as needed. Chat
w/your coach.
Box Jump Over’s:
Scale the Box height
or jump onto
stacked BP’s or
Step Up & Over’s.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
(BB or 1 Alt. DB –
12 reps).