Announcements
JOIN US this weekend (Sat, 10/5 & Sun, 10/6) in support of Jacki, Yas & Jaxon who are competing as individuals in THE FORCE WARS CF Comp. Location: Bergeron Rodeo Grounds – 4201 SW 65th Way, Davie. Fee: $20 1 Day / $30 2 Days. Check your email tonight or IG for heat info. Rep LPF!
WOD’s – Week at a Glance:
*This week, we will begin a NEW Micro Cycle of % work!
Monday, 9/30 – Back Squats for % / (10) AMRAP
Tuesday, 10/1 – (10) AMRAP / (8) AMRAP / (6) AMRAP
Wednesday 10/2 – Deadlifts for % / (12) 4 Rounds For Time
Thursday 10/3 – (26) Active Recovery
Friday, 10/4 – (30) For Time
Saturday, 10/5 – “Bring a Friend Day” – (24) AMRAP
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
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
Double Unders, Wall Ball Shots, and DB Snatches (Time)
(30) For Time /
Goal: Sub 25
Rx:
80 DOUBLE UNDER’S
60 WALL BALL SHOTS 20/14
40 ALT DB HANG POWER
SNATCHES 50/35
60 DOUBLE UNDER’S
40 WALL BALL SHOTS
30 ALT DB HANG POWER
SNATCHES
40 DOUBLE UNDER’S
30 WALL BALL SHOTS
20 ALT DB HANG POWER
SNATCHES
30 DOUBLE UNDER’S
20 WALL BALL SHOTS 20/14
10 ALT DB HANG POWER
SNATCHES
Performance:
35/20 DB * 14/12 WB
Modifications:
Double Under’s:
Scale up to Dub
attempts or a mix
of Singles / Doubles,
or Hop On/Off #25 BP
or Alt. Toe Taps #45 BP
Wall Ball Shots:
Lighten the load
(Partial Squats).
Adjust the reps if
needed.
Hang Power Snatches:
Adjust the load.