Announcements
*Reminder, Please do not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
Chalk storage – please store all Chalk in this designated bin. Thank you..
EVENTS:
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/16 – (30) For Time / (Remaining Time) Clean & Jerk Complex
Tue, 2/17 – (15) 3 Rep Back Squat / (12) 5 Rounds For Time
Wed, 2/18 – (28:30) 4×6:00 ON / 1:30 OFF (AMRAP) Intervals
Thur, 2/19 – (35) Partner Cardio
Fri, 2/20 – (12) 1 Set – 3 Position Snatch / (10) AMRAP
Sat, 2/21 – (30) For Time “CrossFit Open WOD 16.5 (14.5 Repeat) / (If time remains) 1R Squat Clean Thruster
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
C&J, Burpees, and Pull Ups (Time)
A/B Clock: 30
For Time /
Goal: Sub 12
*Burpees are
lateral.
Competitor:
3-6-9-12-9-6-3
POWER CJ 155/105
BURPEES OTB
9 C2B PULL UPS
(after ea. round)
Rx: 135/95 BB
PULL UPS
Performance:
95/65 BB +/-
4-6 Rx PULL UPS
OR 6-9-12-15-12-9-6
JUMPING PULL
UPS
Modifications:
Power CJ:
Scale the load
or perform
Hang Power
CJ (BB or 2
DB’s)
Burpees: Up
Down + Hop
or Step Over’s
Pull Ups:
6-9-12-15-12-9-6
Strict Ring Rows
Rest as needed
then go directly
into the B workout…
Clean Complex (Weight)
(Remaining Time)
Work up to a heavy
BB Complex for
the day. Add
weight based
on feel. Partner
up!
2 SQUAT CLEANS +
1 JERK (Push
or Split) UB
*Drop after the
1st Clean, rest
3-5 Sec. then
finish the complex.
SCALE DOWN:
2 POWER CLEANS +
1 JERK (Push
or Split) UB
STRENGTH ALT.:
3R or AMRAP
9/9 (1) DB
Hang Power
Clean & Jerk
18 Hop Over’s
the DB
3-6-9, etc. (any)
Machine
9 V-Ups or
18 Dead Bugs