Announcements
EVENTS:
***The 2025 CF Open registration is LIVE – go to games.crossfit.com to sign-up (ALL LEVELS)!
Sat, 1/24 – Coach Marcela’s Baby Shower Partner WOD.. throw on some BLUE and
Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Partner WOD..
Join us at 11:00AM for an official send off 🙁
Sat, 1/31 – BroYoga @ 11:15AM .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/19 – (12) 5×5 Strict Press / (16) 4R For Time
Tue, 1/20 – (15) 3R Back Squat / (13) For Time
Wed, 1/21 – (30) For Time
Thur, 1/22 – (30) AMCAP (Calories) – Partner Cardio
Fri, 1/23 – (30) For Time / (Remaining Time) Snatch Complex
Sat, 1/24 – (26) AMRAP – Coach Marcela’s Baby Shower Partner WOD
*Baby Shower to follow @11AM
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
SNATCHES, PULL UPS, AND LUNGES (Time)
(32) 4 Rounds
For Time /
Goal: Sub 18
*Alt. Reverse
Lunges:
Switch arms
after ea. round –
Ex. RD1: R/A,
RD2: L/A & so on..
Competitor:
21/17 CAL ROW
12-9-6-3
POWER SNATCHES
155/105
6 BAR MUSCLE UPS
12 S/A OH REV LUNGES
50/35
Rx:
135/95 BB*45/25 DB
15/12 CAL SKI ERG
9 C2B PULL UPS
OR 12 PULL UPS
Performance:
95/65 BB*35/20 DB
20/15 CAL ECHO
BIKE OR/ 15/12
CAL BIKE ERG
12 JUMPING
PULL UPS
Modifications:
Machine Work:
Scale as needed.
Chat w/your
Coach.
Power Snatches:
Scale the load
or perform
Hang Power
Snatches (BB
or 24/18/12/6
Alt. Power
Snatches.
Pull Ups:
Scale up to
any # of Rx
Pull Ups (6)
or 15 Strict
Ring Rows.
OH Rev Lunges:
Scale the load
or perform Front
Rack S/A DB
Lunges (any
style) or non
weighted assisted
Lunges (Ring)
Rest as needed
then go directly
into the B workout…
Snatch BB Complex (Weight)
(Remaining Time)
Work up to a
heavy Snatch BB
Complex for the
day. Add weight
based on feel.
Partner up!
1 SNATCH PULL +
1 LOW HANG
SQUAT SNATCH
SCALE DOWN:
1 SNATCH PULL +
1 LOW HANG
POWER SNATCH
STRENGTH ALT.:
3R or AMRAP
P-Lot Farmer’s
Carry (2 KB’s)
9 Hang Power Snatches
18 Bar Hop Over’s
48 Bicycle Kicks