Announcements
Friendly Reminder, Please cancel your class before the 1 hour mark. If you are checked in for class but not present, your reservation will be canceled.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/19 – For Time / 1RM Squat Clean
Tuesday, 5/20 – 3 Intervals For Time (5/7/9) – CFHQ WOD
Wednesday, 5/21 – Back Squat % / For Time
Thursday, 5/22 – ACTIVE RECOVERY – French Throwdown WOD 1
Friday, 5/23 – For Time / Snatch Complex
Saturday, 5/24 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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, Cleans, Front Squats, S2O (Time)
A/B Clock: 30
For Time /
Goal: Sub 12
Perform 1 round of
“Macho Man” at the
start of each round.
The BB work does
not have to be UB.
*1RD: MACHO MAN
3 POWER CLEANS
3 FRONT SQUATS
3 SHOULDER TO OH
10-9-8-7-6-5-4-3-2-1
LAT BURPEES OTB
Competitor: 155/105
Rx: 135/95
Performance: 95/65 +/-
Modifications:
Power Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s)
Front Squat:
Scale the load
(BB or 2 DB’s)
Shoulder to OH:
Scale the load
(BB or 2 DB’s)
Burpees: Up /
Down + Hop
Over or Step
Over’s.
Rest as needed,
then move onto
the B workout.
Squat Clean (Weight)
(Remaning Time)
Work up to a heavy
1RM Squat Clean for
the day (1-1-1-1-1).
Add weight based
on feel. Partner
up!
SCALE DOWN:
1R heavy Power
or Hang Power
Clean.
STRENGTH ALT.:
3R or AMRAP
7 Deadlifts
5 Hang Power Cleans
24 Double Under’s
or 75 Single Under’s
Parking Lot Run (Ball)
14 ABMAT BF Sit Ups