Announcements
Parents, For the safety of all members & children, please keep little ones in a stroller or in the warm up area. If space allows, they may stay by your work space as long as they are not putting themselves or others at risk.
Reminder, All classes require a reservation. We want to provide a safe environment & be able to plan ahead for our classes.
EVENTS:
Bring a Friend Day – Sat, 4/4
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 3/30 – *HillerFit – 6R For Time / Bonus Strength: 3 Position Power Clean
Tue, 3/31 – 5 Intervals For Time
Wed, 4/1 – 5×5 Push Press / For Time
Thur, 4/2 – 4×6:00 AMRAP (Rounds + Reps)
Fri, 4/3 – For Time
Sat, 4/4 – Bring a Friend Day – PARTNER WOD For Time / 1R Squat Clean Thruster
Support: 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
Running, Snatches, and Toes to Bar (Time)
(30) For Time /
Goal: Sub 23
Competitor:
400 M RUN
15 POWER SNATCHES 95/65
21 TOES TO BAR
400 M RUN
12 POWER SNATCHES 115/75
18 TOES TO BAR
400 M RUN
9 POWER SNATCHES 135/95
15 TOES TO BAR
400 M RUN
6 POWER SNATCHES 155/105
12 TOES TO BAR
Rx: 95/65*105/75*
115/75*135/95
Performance:
75/55*85/60*
95/65*105/75
Modifications:
Running:
400 / 200 / PL
Run or pick 1
for the WOD or
see Run MOD’s
at the Coaches
stand
Power Snatches:
Scale the load or
perform Hang
Power Snatches
or 21/15/12/9
Alt. DB Snatches
Toes to Bar:
Scale up to any
# of TTB (Rings)
or a mix of any
variation or
perform Toes to
Rig