Announcements
Members, We need your help! Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. We are seeing machines left dripping in sweat, chalk marks, plyo boxes, KB’s & WB’s left out on the floor near its designated storage place. At times, our team is spending an unnecessary amount of time straightening up at the end of their shift. Let’s work together to care for our gym. Thank you..
WEEK AT A GLANCE:
Monday, 3/31 – (30) 5 Rounds For Time
Tuesday, 4/1 – (12) 5 Rep Shoulder Press / (15) 6 Rounds For Time
Wednesday, 4/2 – (12) AMRAP / (15) 3 Rep Back Squat
Thursday, 4/3 – (35) ACTIVE RECOVERY – “Partner Style”
Friday, 4/4 – (10) AMRAP / (15) BB Complex
Saturday, 4/5 – (30) For Time
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). Thank You!
Crossfit LPF – CrossFit
Power Cleans and Bar Muscle Ups (AMRAP – Reps)
A/B Clock: 28
(10) AMRAP
Goal: 5R+7R+
*CrossFit Games
Age Group Semifinals
– WOD 1
*Add 1 rep of each
movement (after
each round): Ex. C:
Rd1: 1 PC + 1 MU /
Rd2: 2 PC + 2 MU
& so on.
Competitor:
1 POWER CLEAN 185/125
1 BAR MUSCLE UP
Rx:
1 POWER CLEAN 185/125
3 C2B PULL UPS
*Add 3 reps to your
C2B Pull Ups each
round. Once you reach
15, stay at that number
but keep increasing
Power Cleans by 1 rep.
Performance:
155/105 +/-
3 PULL UPS
OR 3 J-PULL UPS
*Same rep scheme as Rx
Modifications:
Power Cleans:
Scale the load or
perform Hang
Power Cleans
(BB or DB’s)
Pull Ups: Scale up
to any # of Rx Pull
Ups. OK to stay at
the same #, or Strict
Ring Rows.
3:00 transition into
the B workout…
BB Complex (Weight)
(15) Work up to a
heavy BB Complex
for the day. Add weight
based on feel. Partner
up!
1 HANG SQUAT CLEAN +
2 FRONT SQUATS +
3 SHOULDER TO OVERHEAD
(UB)
SCALE DOWN:
1 HANG POWER CLEAN +
1 or 2 FRONT SQUATS +
3 SHOULDER TO OVERHEAD
(UB)
STRENGTH ALTERNATIVE:
3R or AMRAP
10 Front Squats (BB
or 2 DB’s)
20 Hop Over’s
10 HR Push Ups
60 Bicycle Kicks
Parking Lot Sprint