Announcements
*EVENTS:
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
WEEK AT A GLANCE:
Monday, 6/16 – Back Squat % / (10) AMRAP
Tuesday, 6/17 – Deadlift % / (12) 3 Rounds For Time
Wednesday, 6/18 – (27) 7:00 Intervals x 3 (AMRAP – Reps)
Thursday, 6/19 – (35) PARTNER WOD For Time
Friday, 6/20 – (20) AMRAP – Courtesy of “CrossFit Community Cup WOD 1”
Saturday, 6/21 – (30) For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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
Box Jump Overs, DB Power Snatches, and HSPU (AMRAP – Rounds and Reps)
(20) AMRAP (Reps)/
Goal: 280-320+ Reps
Courtesy of the CrossFit Community Cup WOD 1 –
Use chips to count
rounds (30 reps), so
you can accurately
count total your reps
(post WOD). Alt. DB
Snatches are not
required.
Rx:
15 BOX JUMP OVERS 24/20
10 DB POWER SNATCHES 50/35
5 HAND STAND PUSH UPS
Performance:
35/20 DB
5 HAND RELEASE PUSH UPS
(Traditional or Knees)
Modifications:
Box Jump Over’s:
Scale the box
height or jump
onto stacked BP’s
or perform 90 (60)
Toe Taps on BP’s.
DB Power Snatches:
Scale the load or
perform Alt. DB
Power Snatches.
HS Push Ups: Perform
3-5 (any variation of)
HS Push Ups: ABMAT,
Box or Ground Pike
Push Ups.