Announcements
WEEK AT A GLANCE:
Monday, 9/15 – Shoulder Press % / For Time
Tuesday, 9/16 – 6 Min AMRAP’s x 4
Wednesday, 9/17 – Front Squats % / (12) AMRAP
Thursday, 9/18 – E2MOM x 18 Rounds
Friday, 9/19 – For Time – CrossFit Service Cup Workout 1 /
(Remaining Time) 1R Clean & Jerk Complex – 2 Squat Cleans + 1 Shoulder to Overhead (UB)
Saturday, 9/20 – 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, Snatches, and Pull Ups (Time)
(32) For Time /
Goal: Sub 27
400 M RUN
100 DOUBLE UNDER’S
12 POWER SNATCH 135/95
12 BAR MUSCLE UPS
400 M RUN
75 DOUBLE UNDER’S
9 POWER SNATCHES
9 BAR MUSCLE UPS
400 M RUN
50 DOUBLE UNDER’S
6 POWER SNATCHES
6 BAR MUSCLE UPS
400 M RUN
25 DOUBLE UNDER’S
3 POWER SNATCHES
3 BAR MUSCLE UPS
Rx: 115/75 BB
15-12-9-6
C2B PULL UPS
Performance: 95/65 +/-
15-12-9-6 PULL UPS
OR 21-15-12-9
JUMPING PULL UPS
Modifications:
Running:
See Run MOD’s
at the whiteboard.
Dubs: Scale up
to Dub attempts
or a mix of Singles
& Dubs or perform
150-100-80-60
Toe Taps (stacked
plates) or 1:00,
:45 sec, :30 sec,
:15 sec MAX Cal
Machine.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 16-12-10-8
Alt. DB Snatches.
Pull Ups: Scale
reps above or
perform 15-12-9-6
Strict Ring Rows.