Announcements
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/16 – (12) BB Complex / (15) 3 Rounds For Time
Tue, 3/17 – (15) 3 Rep Deadlift / (13) 4 Rounds For Time
Wed, 3/18 – (27) 4 Intervals For Time
Thur, 3/19 – (40) Thursday Cardio For Time: Re-test 1/23/25
Fri, 3/20 – (32) For Time / (Remaining Time) 1 Rep Power Snatch
Sat, 2/21 – (30) For Time
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
Clean Complex (Weight)
A/B Clock: 30
(12) Perform 1
Complex every
:90 Sec X 8
Rounds..
starting from
the 0:00 mark.
Work up to a
heavy BB Complex
for the day. Add
weight based on
feel.
1 SQUAT CLEAN +
2 FRONT SQUATS +
1 PUSH JERK (UB)
SCALE DOWN:
1 POWER CLEAN +
2 FRONT SQUATS +
1 SHOULDER TO
OVERHEAD (UB)
STRENGTH ALT.:
3R or AMRAP
9 Push Ups
(any style)
7 Power Cleans
5 Front Squats
3 Shoulder to OH
14 Bar Hop Over’s
21 ABMAT BF Sit Ups
3:00 transition
into the B workout…
Wall Balls, Double Unders, Front Squats, and S2O (Time)
(15) 3 Rounds
For Time /
Goal: Sub 11
Competitor:
25 WALL BALLS 30/20
30 DOUBLE UNDER’S
10 FRONT SQUATS 155/105
30 DOUBLE UNDER’S
10 SHOULDER TO OVERHEAD
Rx:
20/14 WB *
135/95 BB
Performance:
14/12 +/- WB *
95/65 +/- BB
50 Single Under’s
Modifications:
Wall Balls:
Scale the load
(MOD: Use a
low Box)
Dubs: Scale
up to :45 Sec
Dub attempts
or a mix of
Singles +
Dubs or 120
Toe Taps
(plates) or 5/4
Cal Ski Erg.
Front Squats:
Scale the load
(MOD: Use a Box),
or use 2 DB’s.
Shoulder to OH:
Scale the load
or use 2 DB’s.