Announcements
Parents, For the safety of all members & children, please keep little ones in a stroller or in the warm up area. If space allows, they may stay by your work space as long as they are not putting themselves or others at risk.
Reminder, All classes require a reservation. We want to provide a safe environment & be able to plan ahead for our classes.
EVENTS:
Bring a Friend Day – Sat, 4/4
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 3/30 – *HillerFit – 6R For Time / Bonus Strength: 3 Position Power Clean
Tue, 3/31 – 5 Intervals For Time
Wed, 4/1 – 5×5 Push Press / For Time
Thur, 4/2 – 4×6:00 AMRAP (Rounds + Reps)
Fri, 4/3 – For Time
Sat, 4/4 – Bring a Friend Day – PARTNER WOD For Time / 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
Deadlifts, Burpees, and Power Cleans (Time)
A/B Clock: 30
6 Rounds For Time /
Goal: Sub 18
*Courtesy of
“HillerFit”
Competitor:
12 LAT BURPEES OTB
12 DEADLIFTS
6 LAT BURPEES OTB
6 POWER CLEANS
RD 1/2 : 165/115
RD 3/4 : 185/125
RD 5/6 : 205/135
Rx:
135/95*
155/105*
185/125
Performance:
95/65 (75/55)
115/75 (95/65)
135/95 (115/75) +/-
Modifications:
Burpees OTB:
Up Down +
Hop or Step
Over’s
Deadlifts:
Scale the
load or use
2 DB’s or a
KB
Power Cleans:
Scale the load
or use 2 DB’s
Rest as needed
then move onto
the B workout…
3 Position Power Clean (Weight)
*Bonus Strength
(Remaining Time):
Work up to a heavy
3 Position Power
Clean:
1 POWER CLEAN +
1 LOW HANG POWER
CLEAN (mid shin) +
1 HANG POWER CLEAN
(above the knee) UB
SCALE DOWN:
1 POWER CLEAN +
2 HANG POWER
CLEANS (UB)
STRENGTH ALT.:
3R or AMRAP
9 (2) DB Hang
Power Cleans
18 Hop Over’s
18 Dead Bugs
or BF Sit Ups
1:00 Plank (any
style)