Announcements
Please, SIGN IN for class on iPAD when you arrive
*Take note DB’s and KB’s have moved, 15-50# DBs are on the weight racks now. Please Follow Signage 🙂
EVENTS:
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Monday LAST day to sign up! $75
Pull-Up Variation Workshop with Jeanine – Fri, 5/22 @ 7:15 PM $20 members/$25 non-members
MURPH Potluck Social – Mon, 5/25 @ 11:00 AM
4th of July PARK WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES AHEAD OF TIME
Week at a Glance:
Mon, 5/18 – Murph Prep
Tue, 5/19- Push Press/(12) For Time
Wed, 5/20- Deadlift/(15) For Time
Thur, 5/21 – Hybrid Training/Core
Fri, 5/22- Snatch Complex/ 12 AMRAP
Sat, 5/23- Partner WOD 4 RFT
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Squat Snatch + 2 OH Squat Complex (Weight)
Build up to a PERFECT complex for the day 1 Squat snatch + 2 Overhead Squats
Modifications: power snatch, hang squat or power snatch
no overhead- Squat or power clean + 2 front squats
(30) A/B Clock:
(15) Snatch complex
Strength alternative
15 MIN AMRAP:
PL OH Plate carry
20 G2O with Plate
200M Ski
3:00 transition into….
Snatches and Box Jump Overs (AMRAP – Reps)
12 MIN AMRAP
20 Snatches 115/75
20 Box Jump Overs 30/24
15 OH Squats 115/75
15 Box Jump Overs
10 Snatches
10 Box Jump Overs
5 OH Squats
5 Box Jump Overs
Rx: Box 24/20
BB 95/65
Performance: Box 24/20
BB 75/55 +/-