Announcements
Members, Friendly Reminder.. Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM..
***Congrats to Coreen, Casey, Andrea and Phil “Team WOD Squad” for coming in 2nd place (intermediate) at the Freakin Throwdown this weekend. WOO HOO!
WEEK AT A GLANCE:
NOTE: We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/14 – (15) 1RM Front Squat (rack) / (10) AMRAP
Tuesday, 4/15 – (30) For Time
Wednesday, 4/16 – (30) 4R For Time /
Thursday, 4/17 – (30) For Time
Friday, 4/18- (30) 5R For Time / (Remaining Time) 3R Overhead Squat
Saturday, 4/19 – (30) 5R For Time
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). Thank You!
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 27
(15) Work up to a
1RM or heavy Front
Squat (rack) for the
day. Add weight based
on feel. Partner up!
SCALE DOWN:
3R heavy Front Squat
STRENGTH ALTERNATIVE:
3R or AMRAP
12 Front Squats
(BB or 2 DB’s)
24 Hop Over’s
12 HR Push Ups
1:00 Wall Sit
(below depth)
PL Run
3:00 transition into
the B workout…
Thrusters and Burpee Pull Ups (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
Competitor:
7 LAT BURPEES OTB
5 THRUSTER’S 135/95
3 BAR MUSCLE UPS
OR RING MUSCLE UPS
Rx:
7 LAT OTB BURPEES
5 THRUSTER’S 115/75
7 C2B PULL UPS
Performance:
7 LAT OTB BURPEES
5 THRUSTERS 95/65 +/-
7 PULL UPS OR
7 JUMPING PULL UPS
Modiications:
Burpees: Up/
Down + Hop Over
or Step Over’s
Thrusters: Scale
the load or use
2 DB’s
Pull Ups:
Scale the reps
or 9 (7) Strict Ring
Rows