Announcements
Friendly Reminder, Please cancel your class before the 1 hour mark. If you are checked in for class but not present, your reservation will be canceled.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/19 – For Time / 1RM Squat Clean
Tuesday, 5/20 – 3 Intervals For Time (5/7/9) – CFHQ WOD
Wednesday, 5/21 – Back Squat % / For Time
Thursday, 5/22 – ACTIVE RECOVERY – French Throwdown WOD 1
Friday, 5/23 – For Time / Snatch Complex
Saturday, 5/24 – 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
Power Snatch, Overhead Squat, Wall Walks, and Running (Time)
A/B Clock: 30
5 Rounds For Time /
Goal: Sub 18
Rx:
200 M RUN
3 WALL WALKS
15-12-9-6-3
POWER SNATCHES 95/65
OVERHEAD SQUATS
Competitor: 115/75
HAND STAND WALK
(cone to cone X 2)
Performance: 75/55+/-
PARTIAL WALL WALKS
Modifications:
Running: Parking Lot
Run, 250/200 M Row
or 500/400 M Bike
Erg.
Wall Walks: Scale up
to any number of Rx
Wall Walks or a mix
(1 Rx + 1 Partial Wall
Walk or 3 Wall Planks
or 6 C2G Walk Outs.
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 24-20-16
-12-8 Alt. DB Snatches.
OH Squats: Scale the
load or perform Back
Squats (ground), or
DB or KB Goblet Squats.
Rest as needed then
move onto the B
workout.
Snatch Complex (Weight)
(Remaining Time) Work up to
a heavy Snatch BB Complex
for the day. Add weight based
on feel. Partner up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 OVERHEAD SQUAT
OR 1 BACK SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
10/10 Split Position
KB Romanian Deadlifts
16 Alt. Plank Climbs
20 KB OH Swings
36 Plank Shoulder Taps
1:00 Plank Hold (elbows)