Announcements
JUST IN! We will be holding Open Gym tonight 4PM-6PM. Reserve in Wodify. We will move back to a normal class schedule on Friday, 10/11.
WOD’s – Week at a Glance!
Monday, 10/7 – (12) Strict Press for % / (15) For Time
Tuesday, 10/8 – (30) 3 Rounds For Time x 2
Wednesday 10/9 – (15) Front Squats for % / (12) AMRAP
Thursday 10/10 – (25) HOME WOD / Open Gym
Friday, 10/11 – (30) 5 Rounds For Time / (Remaining Time) Snatch / OH Squat Complex
Saturday, 10/12 – (30) 7 Rounds For Time
IMPORTANT! Please clean up after your workout. A little EXTRA care goes a long way. Thank you in advance for your support!
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
Hang Snatch, Overhead Squats, ansd Pull Ups (Time)
A./B Clock: 27
5 Rounds For Time /
Goal: Sub 9
Competitor:
6 HANG SQUAT SNATCH 115/75
9 OVERHEAD SQUATS
6 BAR MUSCLE UPS
Rx: 95/65
9 C2B PULL UPS OR/
12 PULL UPS
Performance: 75/55+/-
9 PULL UPS OR
12 JUMPING PULL UPS
Modifications:
Snatches: Lighten
the load or perform
Hang Power Snatches
or 10 Alt. DB Hang
Power Snatches
Overhead Squats:
Lighten the load or
Perform Back Squats
Pull Ups: Work in a
mix of Rx, Banded or
Jumping Pull Ups
Snatch Complex (Weight)
(Remaining Time) Work up
to a heavy BB Snatch
Complex for the day:
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 OVERHEAD SQUAT
OR BACK SQUAT (UB)
STRENGTH ALTERNATIVE:
3 Rounds or AMRAP
9 Power Snatches
9 Bar Hop Over’s
7 Hang Power Snatches
7 Bar Hop Over’s
5 Overhead Squats
or 5 Back Squats
5 Bar Hop Over’s
48 WB Russian Twists