Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*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
Running, Deadlifts, Cleans, and S2O (Time)
A/B Clock: 30
4R For Time /
Goal: Sub 14
Competitor:
400 M RUN
18 DEADLIFTS 155/105
12 HANG POWER CLEANS
9 SHOULDER TO OVERHEAD
Rx: 135/95
Performance: 95/65 +/-
Modifications:
Running: 200 M Run,
PL Run, 500/400 M
Row or 1000/800
M Bike Erg.
Deadlifts:
Scale the load
or perform KB
Sumo Deadlifts.
Hang Power Cleans:
Scale the load
or perform 2 DB
Hang Power Cleans.
Shoulder to OH:
Scale the load
or perform 2 DB
Shoulder to OH.
Rest as needed,
then move onto
the B workout…
Clean Complex (Weight)
(Remaining Time) Work
up to a heavy Clean & Jerk
Complex for the day. Add
weight based on feel.
Partner up!
Do not perform the
Power Cleans UB –
2 singles, then
complete the
complex.
3 POWER CLEANS +
2 HANG SQUAT CLEANS +
1 SHOULDER TO OVERHEAD
SCALE DOWN:
3 POWER CLEANS +
2 HANG POWER CLEANS +
1 SHOULDER TO OVERHEAD
STRENGTH ALTERNATIVE:
3 Rounds or AMRAP
5 Power Cleans
3 Hang Power Cleans
2 Shoulder to OH
Parking Lot (2) KB
Farmers Carry Run
48 Bicycle Kicks