Announcements
*BRING A FRIEND DAY “Partner WOD” – Sat, 4/5.. Invite a Friend!
*BroYoga – Sat, 4/5 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/31 – (30) For Time *Courtesy of Mayhem Athlete
Tuesday, 4/1 – (30) For Time / (Remaining Time) Shoulder to OH BB Complex
Wednesday, 4/2 – (15) 5×3 Pause Front Squats / (15) For Time
Thursday, 4/3 – (35) ACTIVE RECOVERY
Friday, 4/4 – (30) For Time / (Remaining Time) 5×3 “Floor Pause” Sumo Deadlift
Saturday, 4/5 – (30) For Time
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
Snatches, Burpees, and Box Jump Overs (Time)
(30) For Time
Goal: Sub 23
*Courtesy of “
MAYHEM ATHLETE”.
Score is w/rest.
Competitor:
*3 ROUNDS:
12 POWER SNATCHES 95/65
12 BAR FACING BOTB
REST 3:00
*3 ROUNDS:
10 OVERHEAD SQUATS 135/95
10 BURPEE BJO “24/20
REST 3:00
3 ROUNDS:
8 SQUAT SNATCHES 155/105
8 BURPEE BJO “30/24
Rx:
95/65 *115/75 *
135/95 BB
“24/20 * 30/24” Box
Performance:
75/55 * 95/65 *
115/75 BB +/-
“24/20” Box
Modifications:
Power Snatches:
Scale the load
or perform
Hang Power Snatches
or 14 Alt. DB Power
Snatches.
Burpees OTB: Up /
Down + Hop Over
or Step Over’s.
OH Squats: Scale
the load or perform
Back Squats or 2 DB
Front Squats.
Burpee BJO: Up /
Down + Step Up
& Over’s. Jump
onto a shorter box
or stacked BP’s
if possible.
Squat Snatches:
Scale the load
or perform any
Snatch variation.
Chat w/your coach.