Announcements
Bring a Friend Day is this Saturday (6/1). Got a friend who’s never tried CrossFit? Invite them! No experience necessary. *1st time guests & local residents only. Text Aida 754-204-5168 to RSVP them today!
Next BroYoga sesh: Sat, 6/8 11:15AM & Thur, 6/20 6AM.
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Running, Squat Clean thrusters, Front Squats, and Hang Squat Snatch (AMRAP – Reps)
A/B Clock: 30
(16) AMRAP /
Goal: 8-30 Hang Squat Snatches
Courtesy of Training Think Tank
“Cross the Moat”
*Front Squats are from the ground. Your score is ME
Hang Squat Snatches.
Rx:
400 M RUN
20 SQUAT CLEAN THRUSTERS 135/95
400 M RUN
30 FRONT SQUAT 115/85
400 M RUN
*(AMRAP) HANG SQUAT SNATCH 95/65
Performance:
115/80 – 95/65 – 75/55
Modifications:
Run: 500/400 M Row,
750/650 M Bike Erg or 200 M Run
Squat Clean Thrusters:
Lighten the load or perform Thrusters only or Power Clean & Jerk
Front Squats: Lighten the load or perform from the rack or use 2 DB’s
Hang Squat Snatches: Lighten the load or perform ME Hang Power Snatches or ME Alt. DB Snatches
Power Clean, Hang Squat Clean, and Front Squat (Weight)
With the time remaining on the clock, work up to a heavy Power Clean + Hang Squat Clean + Front Squat for the day. BB Complex must be unbroken.