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
Cleans, HSPU, and Machine work (Time)
(33) For Time /
Goal: Sub 27
Competitor:
12/9 CAL ECHO BIKE
10 POWER CLEANS 185/125
20 HS PUSH UPS
12/9 CAL ECHO BIKE
5 SQUAT CLEANS
15 HS PUSH UPS
-REST :90 Sec-
250/200 M ROW
8 POWER CLEANS 205/145
12 D-HS PUSH UPS
250/200 M ROW
4 SQUAT CLEANS
10 D-HS PUSH UPS
*M/W: 45+25 BP’s
-REST :90 Sec-
250/200 M SKI
6 POWER CLEANS 225/155
10 STRICT HSPU
250/200 M SKI
3 SQUAT CLEANS
8 STRICT HSPU
Rx: 135/95*155/105
*185/125
RD 1: 20/15 HSPU
RD 2: 15/12 HSPU
RD 3: 12/6 HSPU
ROW/SKI/ECHO
Performance:
75/55*95/65
*115/75 +/-
10/5 HSPU (any
variation) or 12
DB Push Press –
all rounds!
SKI/ECHO ROW
Machine Work:
Scale as needed.
Chat w/your coach.
BB Work: Scale
the load &
variation as
needed.
HS Push Ups:
5 HS Holds, 5
Wall Planks
(3 sec), or
20/15, 15/12,
12/6 DB Push
Press.