Announcements
WOD’s – Week at a Glance:
*This is a deload week, we will begin our second Micro Cycle of % work the week of 10/3!
Monday, 9/23 – (24) E3MOM
Tuesday, 9/24 – (14) 3×4:00 AMRAP /
(15) 1 Heavy Power Snatch + 1 Hang Squat Snatch + 1 OH Squat Complex (UB)
Scale Down: 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat (or Back Squat) (UB)
Wednesday 9/25 – (30) 8 Rounds For Time
Thursday 9/26 – (34) 7/7/7/7 Active Recovery
Friday, 9/27 – (20) E4MOM / Core Work
Saturday, 9/28 – (17) AMRAP
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Machine Work, Hang Power Clean & Jerk, Push Ups, and Russian KB Swings (AMRAP – Rounds and Reps)
(24) E3MOM (alternating)
Goal: 2 – 3 Rounds (highest AMRAP)
*Inspired by Beyond Strength.
Perform the workout in an
alt. fashion (Machine, AMRAP,
Machine, etc.). Only the lowest
score of all 4 AMRAPS counts
as your score. The AMRAP does
not change. Once you complete
the machine work, rest for
the remaining time.
Rx: 500/400 M ROW
*AMRAP 3:
6 HANG POWER C&J 115/80
12 C2G PUSH UPS
12 RUSSIAN KB SWINGS 70/53
21/17 CAL ECHO
*AMRAP 3:
500/400 M SKI
*AMRAP 3:
1000/800 M BIKE ERG
*AMRAP 3
Performance:
95/65 +/-, 53/35 +/-
ECHO/SKI/BIKE ERG/ROW
Modifications:
Hang Power CJ: Lighten
the load or use 2 DB’s
Push Ups: Knees
Russian Twists: Lighten
the load