Announcements
NEW EVENT! Join us for a RUCK on Sunday, 5/5 at 7AM. LPF member & Army vet “Randy Joseph” has been rucking for 5 years and has completed in several ruck events around the country… including 2 Ruck marathons. He will be leading this event. The ruck will start right here at LPF (1.5 miles) ending right back at the gym. This is a great pre-MURPH experience. Dust off your weighted vest or fill a backpack (with one of our 15 or 20lb. med balls) and meet us here at 6:45AM. Sign-up in Wodify. Got questions? Text Randy 407-325-3298 directly. Take your fitness outside… don’t miss out!
NEXT BROYOGA CLASS: Thursday, 4/25 @ 6AM. Sign-up in Wodify (up to 7 days in advance). 🧘
If you need assistance, please contact Aida 754-204-5168 /info@crossfitlpf.com or Heather, our Project Coordinator & Customer Relations Specialist 954-296-1693/ heather.cflpf@gmail.com during normal business hours: Monday – Friday 9a to 5pm & on Saturday 9a – 12N.
Crossfit LPF – CrossFit
Running, Power Snatches, Box Jump Overs, Overhead Squats, and Box Jumps (Time)
A/B Clock: 30
For Time:
Goal: Sub 20
*BUY-IN/BUY-OUT: 400 M RUN
Competitor:
30 POWER SNATCHES 135/95
30 BOX JUMP OVER’S “24/20
30 OVERHEAD SQUATS
30 BOX JUMPS
Rx: 115/75
Performance: 75/55+
Modifications:
Run(s): 200 M Run, 500/400 M Row
or 750/600 M Bike Erg
Power Snatches: Lighten the load, or scale to 30 Hang Power Snatches or 30 Alt. DB Power Snatches
Box Jump (Over’s): Alt. Step Up
& Over’s (add reps if needed)
Overhead Squats: Lighten the load or scale to Back Squats (ground or rack)
Rest as needed then move onto the B workout…
Overhead Squat (5X3 OVERHEAD SQUAT)
(Remaining Time) Work up to a
heavy 5×3 Overhead Squat (rack). Add weight based on feel. Partner up!
SCALE DOWN:
5×3 Back Squat (rack)
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds
9 Overhead Squats or
12 Back Squats (rack)
Parking Lot (DB’s) Farmer’s Carry
48 WB Russian Twists