Announcements
Hi Everyone,
NEW: HOURS ADDED OPEN GYM 12-1pm M-F
NEW: Equipment cleaning wipes by front door, use spray bottles and rags or mop for the floor.
Gym phone number – Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
BroYoga – Sat, 4/25 @ 11:15AM
Pull-Up Variation Workshop – Friday, 5/22 @ 7:15 PM
MURPH Potluck Social – Mon, 5/25 @ 11:15 AM
4th of July BEACH WOD & BBQ more info coming
Week at a Glance:
Mon, 4/20 – Shoulder Press/15 min AMRAP
Tue, 4/21- 6 RFT/Snatch Complex
Wed, 4/22- 5 RFT/7 min AMRAP
Thur, 4/23 – Machine Work, Recovery
Fri, 4/17 – For Time/Bent Rows extra credit
Sat, 4/18 – Partner WOD For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Deadlifts, Pushups, SDLHP and Running (Time)
Score Time
(30) 4 Rounds For Time/
Goal: Sub 18
Competitor:
20 DEADLIFTS 115/75
20 HR PUSHUPS
10 SUMO DLHP 115/75
10 PUSHUPS
400 M RUN
Rx:
20 DEADLIFTS 95/65
20 HR PUSHUPS
10 SUMO DLHP
10 PUSHUPS
400 M RUN
Performance:
20 DEADLIFTS +/- 75/55
20 HR PUSHUPS
10 SUMO DLHP
10 PUSHUPS
400 M RUN
Modifications:
Deadlifts: lighten the load, use DBs
Pushups: knees, use booty band around triceps
Sumo DLHP: Lighten the load, use a KB
Run: Bike 400 m, Echo 9 cal, ski 200 m
Need other options? Talk with your coach!
Rest as needed, then… extra credit!
Bent Over Row (Extra Credit 🙂
If you have extra time to complete on your own…
3×10 reps)
This should not be max effort, rather light/moderate weight to focus on keeping core engaged, back flat, and squeezing shoulder blades together with each repetition, 1 second pause at the top of each rep! You can likely use the same barbell used during the workout.