Announcements
*EVENTS:
BroYoga: Sat, 7/12 @ 11:15am
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/7 – Deadlfts % / For Time
Tuesday, 7/8 – 4:00 On/2:00 Off x 4 Rounds / Clean Complex
Wednesday, 7/9 – Back Squat % / (12) AMRAP
Thursday, 7/10 – For Time
Friday, 7/11 – For Time / 3 Rep Overhead Squat
Saturday, 7/12 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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
Hang Power Snatch, HSPU, Burpees, and Running (Time)
A/B Clock: 32
For Time /
Goal: Sub 13
*Run 200 M after
each round.
Competitor:
21-15-9
HANG POWER SNATCH 115/75
HANDSTAND PUSH UPS
BAR FACING BURPEES
*200 M RUN
Rx: 95/56 BB
Performance: 75/55 +/-
24-20-16 seated or
standing (2) DB Strict
Press
Modifications:
Running:
Snatches:
Scale the load
or perform
24-20-16 Alt.
DB Snatches.
HS Push Ups:
Perform any #
of a HSPU variation
(Assisted, Ground or
Box Pike Push Ups).
Bar Facing Burpees:
Up/Down + Hop or
Step Over.
Running: See
Run mods by the
WB.
Rest as needed,
then move onto
the B workout…
Overhead Squat (Weight)
(Remaining Time) Work
up to a 3 Rep Heavy OH
Squat for the day. Add
weight based on feel.
Partner up!
SCALE DOWN:
3 Rep BACK SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 Russian KB Swings
20 KB Goblet Squat
60 Shoulder Taps
1:00 Wall Sit
Parking Lot Run