Announcements
***Important! Please Do Not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
EVENTS:
*Our CF Open T-shirt sale ends “Thur, 2/12” – See order form at the Coaches stand. Don’t miss out!
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/9 – (30) For Time – CrossFit.com WOD 260131 / (Remaining Time) Clean Complex
Tue, 2/10 – (12) Shoulder to OH Complex / (15) 4 Rounds For Time
Wed, 2/11 -(30) For Time
Thur, 2/12 -(35) Partner Cardio
Fri, 2/13 – (12) OH Squat / Snatch Complex / (12) For Time – CrossFit Open 25.2 (22.3 REPEAT)
Sat, 2/14 – (30) For Time
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
Overhead Squat Complex (Weight)
A/B Clock: 30
(12) Work up to
a heavy OH Squat
Complex (rack) for
the day. Add weight
based on feel.
Partner up!
1 SNATCH BALANCE +
3 OVERHEAD SQUATS
SCALE DOWN:
1 SNATCH BALANCE
OR 1 OH SQUAT +
3 BACK SQUATS
STRENGTH ALT.:
3R or AMRAP
7 Hang Power
Snatches
7 OH Squats
28 Plank Shoulder
Taps
14 V-Ups or
28 Dead Bugs
3:00 Transition
into the B Workout…
Pull Ups, Jump Rope, and Thrusters (Time)
(12) HARD Cap
For Time /
Goal: Sub 12
*CrossFit Open
25.2 (22.3 Repeat)
Competitor
(Rx Division):
21 PULL UPS
42 DOUBLE UNDER’S
21 THRUSTER’S 95/65
18 C2B PULL UPS
36 DOUBLE UNDER’S
18 THUSTER’S 115/75
15 BAR MUSCLE UPS
30 DOUBLE UNDER’S
15 THRUSTER’S 135/85
Rx:
(Scaled Division):
21 JUMPING PULL UPS
42 SINGLE UNDER’S
21 THRUSTER’S 65/45
18 PULL UPS
36 SINGLE UNDER’S
18 THRUSTER’S 85/55
15 C2B PULL UPS
30 SINGLE UNDER’S
15 THRUSTER’S 105/65
Performance:
(Foundations Division):
21 BENT OVER ROWS
2 DB’s 25/15
42 JUMPING JACKS
21 THRUSTER’S 45/35
18 JUMPING PULL UPS
36 JUMPING JACKS
18 THRUSTER’S
15 JUMPING C2B PULL UPS
30 JUMPING JACKS
15 THRUSTER’S
Modifications:
Pull Ups:
Strict Ring Rows
Single Under’s:
Toe Taps (triple
the reps)
Thruster’s:
Scale the load
our use 2 DB’s
(MOD: Use a Box)
CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here