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: This is a D-Load Week!
Monday, 8/18 – 5 Rounds For Time / Clean & Jerk Complex
Tuesday, 8/19 – 4 Sets For Time – Courtesy of The Box Programming
Wednesday, 8/20 – For Time
Thursday, 8/21 – ACTIVE RECOVERY
Friday, 8/22 – For Time
Saturday, 8/23 – 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, Jump Rope, and Clusters (Time)
A/B Clock: 32
5 Rounds For Time /
Goal: Sub 18
Competitor:
400 M RUN
50 DOUBLE UNDER’S
5 SQUAT CLEAN THRUSTERS 155/105
Rx: 135/95
Performance: 95/65
75 SINGLE UNDER’S
Modifications:
Running: Scale
to a 200 M or
P-Lot Run or
see Run MOD’s
at the W.B.
Dubs: Scale
up to Dub attempts
or a mix (w/Singles)
or 120 Toe Taps or
9/7 (any) machine.
Squat Clean Thrusters:
Scale the load or
perform Hang
Squat Cleans
Thrusters or
Power or Hang
Power Clean &
Jerks.
Rest as needed
then move onto
the B workout…
Clean & Jerk Complex (Weight)
(Remaning Time)
Work up to a heavy
Clean & Jerk Complex
for the day. Add weight
based on feel.
Partner up!
1 POWER CLEAN +
1 HANG SQUAT CLEAN +
1 SHOULDER TO OVERHEAD
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN +
1 SHOULDER TO OH
Strength Alt.:
3R or AMRAP
250/200 M Row
9 Deadlifts
7 Shoulder to OH
(BB or 2 DB’s)
14 V-Ups or
14 Alt. S/L
Knee Hug or
BF Sit Ups