Announcements
Members, Please reserve your classes before arriving to the gym, so that coaches can properly plan out the hour. By coming without a reservation, you run the risk of not getting in. We want to ensure that everyone gets a spot. Parents… please do not let your kiddos play with the gym equipment, especially the weights. Thank you for your support!
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/17 – (30) AMRAP & For Time / (Remaining Time) BB Clean & Jerk Complex
Tuesday, 3/18 – (15) 3:00 On / 1:00 Off / (15) 5 Rep Front Squat (rack)
Wednesday, 3/19 – (30) For Time
Thursday, 3/20 – (30) “ACTIVE RECOVERY”
Friday, 3/21 – (10) For Time / (15) For Time
Saturday, 3/22 – (35) HYROX Style PARTNER Workout
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
Burpees, Hang Power Cleans, and Shoulder to Overhead (AMRAP – Rounds and Reps)
(30) A/B/C
A) (7) AMRAP /
Goal: 4R-5R+
9 BAR FACING BURPEES
7 HANG POWER CLEANS
5 SHOULDER TO OVERHEAD
Competitor: 155/105
Rx: 135/95
Performance: 95/65+/-
REST 2:00, then begin
the B Workout…
Burpees, Hang Power Cleans, and Shoulder to Overhead (Time)
B) A Wod For Time /
Goal: Sub 7
Perform however many
rounds and reps you got
on Workout “A” For Time. *Note
your start time.
9 BAR FACING BURPEES
7 HANG POWER CLEANS
5 SHOULDER TO OVERHEAD
Competitor: 155/105
Rx: 135/95
Performance: 95/65+/-
Modifications:
BF Burpees OTB:
Up / Down + Hop
Over or Step Over.
Hang Power Cleans:
Scale the load (BB or 2
DB’s)
Shoulder to OH:
Scale the load
(BB or DB’s)
Rest as needed, then
move onto the B
workout…
Clean & Jerk (Weight)
C) Remaining Time!
Work up to a heavy BB
Complex for the day. Add
weight based on feel.
Partner up!
1 POWER CLEAN +
1 HANG POWER CLEAN +
1 SHOULDER TO OVERHEAD
(UB)
SCALE DOWN:
1 HANG POWER CLEAN +
1 SHOULDER TO OVERHEAD
(UB)
Strength Alternative:
20 WB Sit Ups
(BF Style)
15 Deadlifts
Parking Lot Run
1:00 Plank Hold (elbows)