Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga sesh:
JUNE: Sat, 6/8 11:15AM & Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM
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
Running, Pull Ups, and Clean & Jerks (Time)
A/B Clock: 30
For Time /
Goal: Sub 13
Competitor:
800 M RUN
9 BAR MUSCLE UPS
12 CLEAN & JERKS 155/105
400 M RUN
7 BAR MUSCLE UPS
9 CLEAN & JERKS 185/125
200 M RUN
5 BAR MUSCLE UPS
6 CLEAN & JERKS 205/145
Rx: 15 / 12 / 9 C2B PULL UPS
135/95 * 155/105 * 185/125
Performance:
18 / 15 / 12 JUMPING PULL
UPS OR 15 / 12 / 9 PULL UPS
75/55+ * 95/65+ * 115/75+
*Ok to stay at the same
weight.
Modifications:
Running: 400 M / 200 M /
Parking Lot Run OR 2000 /
1600 M, 1000 / 800 M, 500 /
400 M Bike Erg or 1000 / 800
M, 500 / 400 M, 2500 / 200 M
Row or chat with your coach.
Gymnastics: Adjust the reps above or perform 21 / 18 / 15 Strict Ring Rows.
Clean & Jerks: Lighten the load or
perform BB or 2 DB Hang Power Clean & Jerks.
Rest as needed then move
onto the B workout…
Power Clean (5X3 POWER CLEAN)
(Remaining Time) Work up to a
heavy 3 rep Power Clean (UB).
Add weight based on feel. No rebounding. Partner up!
SCALE DOWN: 3 Rep Hang
Power Clean (UB).
STRENGTH ALTERNATIVE:
3RFT or AMRAP
12 (2) DB Hang Power Cleans
24 Shoulder Taps
48 Crunches (any style)
24 Shoulder Taps
9/7 “All Out” Standing Bike Erg