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, O/H Squats, KB Swings, and Toes to Bar (Time)
A/B Clock: 30
For Time /
Goal: Sub 18
*Run 400 M
before ea
round. OH
Squats are
from the
ground.
400 M RUN
21-15-9
OVERHEAD SQUATS
KB SWINGS
TOES TO BAR
Competitor:
115/75 *135/95 *
155/105 BB
70/53 KB
Rx:
95/65 * 115/75 *
135/95 BB
53/35 KB
Performance:
55/35 * 65/45 *
75/55 +/- BB
35/25 KB
HANGING KNEE RAISES
Modifications:
Overhead Squats:
Scale the load
or perform Back
Squats (ground
or rack).
KB Swings:
Scale the load
or perform Russian
KB Swings.
Toes to Bar:
Scale up to TTB
(Ring) attempts
or a mix of any
variation (HKR)
or Toes to Rig
(BF Sit Ups).
Snatch (Weight)
(Remaining Time)
Work up to a 2 Rep
Heavy Squat Snatch
for the day. Add
weight based.
Partner up!
2-2-2-2-2
SQUAT SNATCH
(Singles only, not
resting more
than 3-5 sec
between reps).
SCALE DOWN:
POWER OR HANG
POWER SNATCH
STRENGTH ALT.
3R or AMRAP
9 Snatches
(Power or Hang
Power)
18 Hop Over’s
Parking Lot Run
with or w/out Ball
48 Alt. Heel Touches