Announcements
WEEK AT A GLANCE:
Monday, 9/15 – Shoulder Press % / For Time
Tuesday, 9/16 – 6 Min AMRAP’s x 4
Wednesday, 9/17 – Front Squats % / (12) AMRAP
Thursday, 9/18 – E2MOM x 18 Rounds
Friday, 9/19 – For Time – CrossFit Service Cup Workout 1 /
(Remaining Time) 1R Clean & Jerk Complex – 2 Squat Cleans + 1 Shoulder to Overhead (UB)
Saturday, 9/20 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Thrusters and Burpees (Time)
A/B Clock: 30
(15) For Time /
Goal: Sub 7
*CrossFit Service
Cup Workout 1
21-15-9-9
THRUSTERS
LAT BURPEES OTB
Rx: 95/65 BB
Performance: 75/55 +/- BB
Modifications:
Thrusters:
Scale the
load or perform
2 DB Thrusters
(MOD: Box Squats).
Lat Burpees OTB:
Up / Down + Hop
or Step Over’s.
Rest as needed,
then move onto
the B workout…
Clean & Jerk Complex (Weight)
Remaining Time:
Work up to a heavy
Clean Complex
for the day. Add
based on feel.
Partner up!
2 SQUAT CLEANS +
1 SHOULDER TO OVERHEAD
*Complete 1 Clean,
rest.. then complete
1 Clean & Jerk.
Cleans are not
meant to be UB.
SCALE DOWN:
2 POWER CLEANS +
1 SHOULDER TO OVERHEAD
(MOD: Hang Power Cleans)
STRENGTH ALTERNATIVE:
3R or AMRAP
7 Deadlifts
5 Cleans
(any style)
3 Shoulder to OH
P-Lot Farmers Carry
(2 DB’s or 2 KB’s)
90 (60) Flutter Kicks