Announcements
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/16 – (12) BB Complex / (15) 3 Rounds For Time
Tue, 3/17 – (15) 3 Rep Deadlift / (13) 4 Rounds For Time
Wed, 3/18 – (27) 4 Intervals For Time
Thur, 3/19 – (40) Thursday Cardio For Time: Re-test 1/23/25
Fri, 3/20 – (32) For Time / (Remaining Time) 1 Rep Power Snatch
Sat, 2/21 – (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
Running, Snatches, and Burpee Box Jump Overs (Time)
A/B Clock: 32
For Time /
Goal: Sub 20
*”24/20 Box –
all divisions
800 M RUN
21 POWER
SNATCHES 115/75
21 BURPEE BJO “24/20
400 M RUN
15 POWER SNATCHES
15 BURPEE BJO
200 M RUN
9 POWER SNATCHES
9 BURPEE BJO
Rx: 95/65 BB
Performance:
75/55 +/- BB
Modifications:
Running:
400 M / 200 M /
P-Lot Run or
see Run MOD’s
at the Coaches
station.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 24/18/12 Alt.
DB Power Snatches.
Burpee BJO:
Up Down +
Step Up &
Over.
Rest as needed,
then go directly
into the B workout…
3 Position Power Snatch (Weight)
*Bonus Strength
(Remaining Time)
Work up to a heavy
1 Rep 3 Position Power Snatch
for the day. Add
weight based on feel.
Partner up!
1 POWER SNATCH (GROUND) +
1 LOW HANG POWER SNATCH + (MID SHIN)
1 HANG POWER SNATCH (JUST ABOVE THE KNEE)
STRENGTH ALT.:
3R or AMRAP
30 KB Swings OH
20 Air Squats
1:00 Wall Sit
25 Dubs or
75 Singles