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, 8/11 – Strict Press % / (12) AMRAP
Tuesday, 8/12 – 5 Sets For Time
Wednesday, 8/13 – Front Squats % / For Time
Thursday, 8/14 – ACTIVE RECOVERY
Friday, 8/15 – For Time / 2 Rep Heavy Squat Snatch
Saturday, 8/16 – 4 Rounds 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
Running, Wall Ball Shots, Burpees, and Snatches (Time)
(33) 5 Sets For Time /
Goal: Sub 4:00
Rest 2:00 b/t sets
(every 2 rounds).
Slowest Set = Your
Score. *2 Rounds
= 1 Set
Competitor:
*BUY-IN: 200 M Run
12 WALL BALL SHOTS 30/20
8 LAT BURPEES OTB
6 POWER SNATCHES 135/95
x 2 Rounds
Rx: 115/75 BB
20/14 WB
Performance:
75/55 +/- BB
14/12 WB
Modifications:
Running: See Run
MOD’s at the W.B.
Wall Ball Shots:
Scale the weight
or perform a
partial Squat.
Burpees:
Up / Down +
Hop Over or
Step Over.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 10 Alt. DB Snatches.