Announcements
Members, In case you missed it, We sent out an important email on 8/21 about gym etiquette.
If you have not read it, please do. We want to make sure your class experience here is always amazing!
EVENTS:
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is our last micro cycle!
Monday, 8/25 – Back Squat % / (12) AMRAP
Tuesday, 8/26 – For Time
Wednesday, 8/27 – Deadlifts % / Clean & Jerk (BB Cycling) EMOM
Thursday, 8/28 – Partner WOD
Friday, 8/29 – For Time + AMRAP / (Remaining Time) 2RM Hang Squat Snatch
Saturday, 8/30 – For Time / For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Jump Rope, Snatch, and Overhead Squats (Time)
A/B /C Clock: 27
(A/B: 14) FOR TIME
Goal: Sub 9:00
PART A:
100 DOUBLE UNDER’S
20 POWER SNATCH
20 OVERHEAD SQUAT
50 DOUBLE UNDER’S
10 POWER SNATCH
10 OVERHEAD SQUATS
25 DOUBLE UNDER’S
Competitor: 135/95
Rx: 115/75
Performance: 75/55
150-75-50 SINGLE UNDER’S
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dubs
and singles or 150,
100, 75 Toe Taps
or 12/9, 9/7, 7/5
Machine.
Power Snatch:
Scale the load
or perform
Hang Power
Snatches or
24/20 Alt. DB
Snatches.
OH Squats:
Scale the load
or perform Back
Squats or 2 DB
Front Squats.
Note your time,
then go directly
into Part B…
Toes to Bar and Box Jump Overs (AMRAP – Rounds and Reps)
(Remaning Time)
AMRAP /
Goal: 2R-3R+
PART B:
Competitor:
15 TOES TO BAR
10 BOX JUMP OVERS 30/24 ”
Rx: 24/20 “Box
Performance: 24/20 “Box
HANGING KNEE RAISES
Modifications:
Toes to Bar:
Scale up to any #
of TTB (Ring)
attempts or a mix
of any variation
or Toes to Rig.
Box Jump Over’s:
Scale the Box
height or use
stacked plates
or perform
30 Toe Taps
or Step Up
& Over’s.
3:00 transition
into the C Workout…
Hang Snatch (Weight)
(Remaining Time)
Work up to a 2 rep
heavy Hang Squat
Snatch (UB).
2-2-2-2-2…
HANG SQUAT SNATCH
SCALE DOWN:
2 Rep HANG POWER SNATCH
STRENGTH ALTERNATIVE:
3R or AMRAP
16 Alt. DB Snatches
16 Air Squats
16 V-Up’s
1:00 Plank (elbows)