Announcements
WOD’s – Week at a Glance:
Monday, 9/9 – (15) Deadlifts % / (12) AMRAP
Tuesday, 9/10 – (15) Back Squats % / (12) For Time
Wednesday 9/11 – (32) For Time “9/11 Tribute WOD”
Thursday 9/12 – (29) Active Recovery (8/15/24 Re-Test)
Friday, 9/13 – For Time / (Remaining Time) Squat Clean & Jerk Complex
Saturday, 9/14 – (30) For Time
Upcoming BroYoga Classes: Thur, 9/19 6AM, 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
DB Hang Squat Cleans, Dips, and Box Jump Overs (Time)
A/B Clock: 30
5 Rounds For Time /
Goal: Sub 12
Competitor:
12 ALT. DB HANG SQT CLEANS 50/35
6/4 RING MUSCLE UPS
9 BOX JUMP OVER’S “30/24
Rx:
12 ALT. DB HANG SQT CLEANS 50/35
12/9 RING DIPS
9 BOX JUMP OVER’S “24/20
Performance:
12 ALT. DB HANG SQT CLEANS 35/20
20 (“20) BOX DIPS
9 BOX JUMP OVER’S “24/20
Modifications:
DB Hang Squat Cleans:
Lighten the load or 16
Alt. DB Hang Power CJ.
Ring Dips: Banded Ring
Dips w/Strict Lockout
(3 Sec hold – at the top).
Box Jump Over’s:
Shorten the Box or
12 Alt. Step Up & Over’s.
Rest as needed then move
onto the B workout.
Clean & Jerk (Weight)
(Remaning Time) Work up to
a heavy Clean & Jerk complex
for the day. Partner up!
2 SQUAT CLEANS +
1 JERK (Split or Push Jerk)
(perform 1 Squat Clean,
rest 3-5 sec then perform
1 Squat Clean & Jerk.
SCALE DOWN:
1 POWER CLEAN +
1 SQUAT CLEAN (or
2 POWER CLEANS) +
1 SHOULDER TO OH
Strength Alternative:
AMRAP or 3RFT
24 Bar Hop Over’s
12 Power or Hang
Power Cleans
9 Shoulder to OH
24 Dubs or 75 Singles