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 POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center) –
The gym will be closed, so sign-up. Don’t miss out!
WEEK AT A GLANCE:
Monday, 7/21 – Back Squats % / For Time
Tuesday, 7/22 – For Time – “FATAL” Coutesy of CrossFit Asperitas
Wednesday, 7/23 – Shoulder to Overhead Complex / 3 Rounds For Time
Thursday, 7/24 – ACTIVE RECOVERY
Friday, 7/25 – Deadlifts % / For Time
Saturday, 7/26 – POOL WOD (The Gym is Closed)
*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
S2O Complex (Weight)
A/B Clock: 30
(12) SHOULDER
TO OH COMPLEX!
1 PUSH PRESS +
1 PUSH JERK +
1 SPLIT JERK
(UB/Rack)
SCALE DOWN:
1 PUSH PRESS +
2 PUSH JERKS
(UB/Rack)
Strength Alternative:
3R or AMRAP
9 Push Press
(BB or 2 DB’s)
18 Air Squats
27 Dubs or 48
Single Under’s
48 Crunches
(any style)
3:00 Transition
into the B workout…
Running, Burpee Box Jump Overs, and HSPU (Time)
(15) 3 Rounds For Time /
Goal: Sub 13
Competitor:
200 M RUN
21-15-9
BURPEE BJO “24/20
15-12-9
DEFICIT HS PUSH UP
M/W: 45×1 BP (ea. side)
Rx:
15-12-9
HANDSTAND PUSH UPS
Performance:
21-15-9
SEATED DB STRICT PRESS
Modifications:
Running:
See WB for
Run modifications.
Burpee BJO:
Up / Down +
Hop Over or
Step Up & Over.
HS Push Ups:
Perform any
HSPU Scale
Down (3 sec
HS Hold only,
ground or box
pike Push Ups,
or AMBMAT w/
or w/out plates).
Scale the reps!