Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/4 – Back Squat % / (12) AMRAP
Tuesday, 8/5 – (20) 4:00 ON/2:00 OFF x 4R
Wednesday, 8/6 – For Time
Thursday, 8/7 – “Partner Style” – ACTIVE RECOVERY
Friday, 8/8 – Deadlift % / (13) AMRAP
Saturday, 8/9 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*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
Machine Work, Cleans, and Burpee Box Jump Overs (Calories)
A/B Clock: 32
(20) 4:00 ON/2:00 OFF X 4R /
Goal: 120-160 Cals+
*MAX Calories TTL =
Your Score!
Step Down required on Box Jump Overs!
Competitor:
10 POWER CLEANS 165/115
10 BURPEE BOX JUMP OVERS 24/20″
*ME CAL MACHINE
SKI/BIKE ERG/ROW/ECHO
Rx: 145/100
BIKE ERG/ROW/ECHO/SKI
Performance: 95/65
ROW/ECHO/SKI/BIKE ERG
Modifications:
Power Cleans:
Scale the load
or perform Hang
Power Cleans (BB
or 2 DB’s).
Burpee Box Jump Over’s:
Up / Down + Jump
Over (any height) or
Step Up & Over’s.
Go directly into the
B workout…
BB Complex (Weight)
(Remaining Time) Work
up to a heavy Clean
Complex for the day.
Add weight based on
feel. Partner up!
1 POWER CLEAN +
1 HANG SQUAT CLEAN
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN
Strength Alternative:
AMRAP or 3R
9/9 S/A DB Hang
Power Cleans
18 Alt. Renegade Rows
Parking Lot Run (Ball)