Announcements
*BRING A FRIEND DAY “Partner WOD” – Sat, 4/5.. Invite a Friend!
*BroYoga – Sat, 4/5 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/31 – (30) For Time *Courtesy of Mayhem Athlete
Tuesday, 4/1 – (30) For Time / (Remaining Time) Shoulder to OH BB Complex
Wednesday, 4/2 – (15) 5×3 Pause Front Squats / (15) For Time
Thursday, 4/3 – (35) ACTIVE RECOVERY
Friday, 4/4 – (30) For Time / (Remaining Time) 5×3 “Floor Pause” Sumo Deadlift
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
Wall Balls, DB Snatches, Sumo Deadlift High Pulls, and Hand Stand Push Ups (Time)
A/B Clock: 30
For Time /
Goal: Sub 16
Competitor:
* 4 ROUNDS:
15 WALL BALL SHOTS 30/20
12 ALT. DB SNATCHES 65/45
Directly into…
*4 ROUNDS:
15 SUMO DL HIGH PULLS 115/75
7/5 STRICT HS PUSH UPS
Rx:
20/14 WB * 50/35 DB
95/65 BB * 12 HSPU
Performance:
14/12+/- WB * 35/20+/-
DB * 75/55+/- BB
12 Seated DB Strict
Press or 12 Lap to OH
w/BP.
Modifications:
Wall Ball Shots:
Scale the load
(partial are squats
OK).
DB Snatches:
Scale the load or
perform DB Hang
Power Snatches.
Sumo DL High Pulls:
Scale the load or
perform KB SDL HP.
HS Push Ups:
Scale up to any HSPU
variation (box or
ground Pike Push Ups
or Assisted ABMAT HS
Push Ups.
Sumo Deadlift (Weight)
(Remaining Time)
Work up to a heavy
3 Rep “Floor Pause”
Sumo Deadlift. Add
weight based on
feel. Partner up!
SCALE DOWN:
3 Rep Traditional
Deadlift (pause is
optional). Singles
are ok.
STRENGTH ALTERNATIVE:
3R or AMRAP
20 KB Swings
40 Crunches
20 KB Deadlifts
40 WB Russian Twists
Parking Lot Sprint