Announcements
*Reminder, Please do not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
Chalk storage – please store all Chalk in this designated bin. Thank you..
EVENTS:
*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, 2/16 – (30) For Time / (Remaining Time) Clean & Jerk Complex
Tue, 2/17 – (15) 3 Rep Back Squat / (12) 5 Rounds For Time
Wed, 2/18 – (28:30) 4×6:00 ON / 1:30 OFF (AMRAP) Intervals
Thur, 2/19 – (35) Partner Cardio
Fri, 2/20 – (12) 1 Set – 3 Position Snatch / (10) AMRAP
Sat, 2/21 – (30) For Time “CrossFit Open WOD 16.5 (14.5 Repeat) / (If time remains) 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
Snatch BB Complex (Weight)
A/B Clock: 25
(12) Work up to
a heavy 3
Position Power
Snatch for the day.
Add weight based
on feel. Partner up!
1 POWER SNATCH
(Floor) +
1 LOW HANG
POWER SNATCH
(mid-shin) +
1 HANG POWER
SNATCH
(above the knee)
UB
SCALE DOWN:
Treat this as
Skill Work or
work up to a
semi-heavy
3 Rep Power
or Hang Power
Snatch. Singles
are Ok!
STRENGTH ALT.:
3R or AMRAP
15 KB OH Swings
18 Bar Hop Over’s
15 KB High Pulls
48 Russian Twists
(WB or KB)
1:00 Plank (aany
style).
3:00 transition
into the B workout…
Jump Rope, Snatches, Box Step Ups (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
*”20 Box (all
divisions).
Step Ups are
suitcase style.
Competitor:
35 DOUBLE UNDER’S
4-6-8-10 & so on..
(2) DB ALT. BOX
STEP UPS 50/35
6 POWER
SNATCHES 115/75
Rx:
115/75 BB *
45/25 DB
Performance:
95/65 +/- BB *
35/20 DB
50 SINGLE UNDER’S
Modifications:
Dubs: Scale
up to Dub attempts
or a mix of Singles
& Doubles or 70
Toe Taps (plate)
or 5/4 Ski Erg.
Box Step Ups:
Scale the load
or Box height
or perform
Step Ups
w/out weight.
Power Snatches:
Scale the load
or perform 12 Alt.
DB Power Snatches.