Announcements
Wow! Congrats to our teams who competed at the PCCF Throwdown this weekend.
You guys crushed it! Member’s, When you see these athletes at the gym, give them
a fist bump. Rx Female: Stefany/Donnalee 1st * Rx Coed: Phil/Andrea 1st *
Masters Men: Yas/Casey 2nd * Scaled Men: Erik/Mark 1st * Rx Coed: Jimmy/Coreen 5th.
EVENTS:
BroYoga: Sat, 10/11 @ 11:15AM
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female costume wins a prize!
Note: You must WOD in your costume to win!
Week at a Glance: De-load week!
Mon, 10/6 – 20 Rounds For Time Courtesy of “Training Think Tank” / 1R Squat Clean
Tue, 10/7 – Interval Work – For Time
Wed, 10/8 – “DIANE” For Time / 3R For Time
Thur, 10/9 – 4R For Time
Fri, 10/10 – 5RFT / 1R Snatch Complex
Sat, 10/11 – For Time
Office Hours: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Jump Rope, Snatches, and Pull Ups (Time)
A/B Clock: 30
5 Rounds For Time /
Goal: Sub 12
Competitor:
45 DOUBLE UNDER’S
9 POWER SNATCHES 135/95
5 RING MUSCLE UP OR
BAR MUSCLE UPS
Rx: 115/75 BB
9 C2B PULL UPS
Performance: 95/65 +/-
9 (6) PULL UPS OR
12 JUMPING PULL UPS
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dubs
& Singles (:45 –
1:00) or 96 Toe
Taps (plates)
or 7/5 Cal
any machine.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 12 Alt. DB
Snatches.
Pull Ups: 12
Strict Ring Rows.
Rest as needed
then move onto
the B workout…
Snatch Complex (Weight)
(Remaining Time)
Work up to a heavy
Snatch Complex
for the day. Add
weight based on
feel. Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 OVERHEAD SQUAT
OR 1 BACK SQUAT
STRENGTH ALT.:
3R or AMRAP
16 (2) DB Deadlifts
12 Air Squats
16 Alt. DB Hang
Power Snatches
12 Air Squats
12 V-Ups or
48 Crunches